real_wellness_connection

Power of Gems

Wed, 15 Sep 2021 14:22:21 GMT

GEMSTONES

Gemstones benefits:

Cleansing and Purifying : Can be an aide to help with cleansing negative energy out of our body.
Connection : Gems help to improve concentration and connecting with your inner consciousness.
Soothing Effect : Helps with decreasing anxiety, decreasing restlessness, and amplifying a sense of security.
Tool : When worn gemstones can help an individual live a peaceful life, enabling you to surround your body with positive and healing energies.
Purpose : Certain stones can help with enhancing your purpose, essentially to "kick-start" healthy things in life.
Healing : Gems can increase positive vibes in your body and strengthen you both emotionally and mentally.
Sustainable : Gems and their benefits can last a life time! When you wear and incorporate gems into your daily regimen, you will being to radiate positive energy, noticing a different with your sense of confidence, security, self-love, and ability to "ground" after difficult situations. There are many physical and emotional benefits of gemstones. There are a lot of great resources to enhance your knowledge on the benefits that each stone or gem reaps!

Here we will highlight some of the Gemstones that REAL will be featuring!

Mookite (Mook Jasper) : Is a nurturing stone that supports and sustains the body during times of stress. Brings peace and a feeling of wholeness that helps with decision-making. Encourages versatility and accepting change. Benefits the solar plexus.
Goldstone Green : Stone for protection and grounding. It inspires a deep emotional healing and balances the energy between the heart and emotional body. Benefits the Heart Chakra.
Goldstone Blue : Stone of confidence and ambition and encourages motivation and drive. Amplifies positive energy, which makes it an uplifting stone that promotes vitality.
Goldstone : Assists in attaining goals and for increasing ambition. Symbol of ingenuity, ambition, and drive. This stone can help to reduce tension and will help to revitalize and bring encouragement to the wearer.
Bloodstone (Heliotrope) : This stone has blood purifying properties and is considered to carry energy that will help to bring more meaning and understanding of higher life purpose. Also helps to improve health due to it's blood purifying properties.
Unakite : This stone is helpful for balancing emotion and spirituality. Facilitates "re-birthing" and can help with releasing conditions/barriers towards spiritual and psychological growth.
Tiger Eye : Gem that helps with bringing good luck and protection. Promotes mental clarity and making healthy decisions without being "clouded" by emotional mind. Stabilizes mood swings, instills will-power, purpose, courage, self-confidence, and releasing tension.
Snowflake Obsidian : Stone of purity and that provides balance for the body, mind, and spirit. Helps you to recognize and release "unhealthy thinking patterns". Can help you to embrace and learn from "mistakes" as well as successes.
Rhodonite : This gem is a stone of compassion and an emotional balancer that clears away emotional wounds and scars from the past. It helps with healing emotional shock and panic. Rhodonite helps to build confidence and alleviates confusion that can help to encourage self-love, compassion and forgiveness.
Moss Agate : Stone for new beginnings. This gem refreshes and rejuvenates the soul and helps one to see the beauty in life. Helps with balancing the emotions and releasing fear and trust. Moss Agate can increase a sense of hope and trust.

"I trust that the Universe gives me exactly what I need at exactly

the right time! Everything works out perfectly!"

-thriftydreams

Craniosacral Therapy (CST)

Sat, 21 Aug 2021 01:28:43 GMT

What is CranioSacral Therapy

Have you ever just felt spent? Exhausted for a day or more? Maybe just plum tuckered-out? DO you struggle with bouncing back from a hard day? This can result from neurological fatigue, something that Craniosacral Therapy (CST) can help with.

Craniosacral Therapy is a light-touch form of bodywork that helps bring you out of the fight-or-flight part of you autonomic nervous system. That is the part of the Nervous System that kept us safe from threats like tigers and bears. Today, the danger is more like emails, social media, and the news. The perpetual stimulation of the stress response wears down our ability to recover from illness, inhibits proper digestion, and impacts our sleep.

Receiving regular CST sessions improves your body's ability to regulate between the stress response and a relaxed state. Sessions are performed clothed or can be integrated into massage. When the body is allowed to feel safe and comfortable, it can use resources for healing over guarding. This is the power of Craniosacral Therapy.

Recipe Corner- Baked Salmon with Turmeric

Fri, 20 Aug 2021 16:25:11 GMT

Baked Salmon with Turmeric

Wild-caught Salmon is full of Omegas which help with immunity. Turmeric is a natural anti-inflammatory which can help with ridding toxins and to help the body stay in balance.

Infrared Series- Immunity and Longevity

Sat, 06 Mar 2021 18:12:20 GMT

Immunity & Longevity

A Far Infrared Sauna can aide in boosting your immunity and also the way that your body responds to the aging process.

IMMUNITY:

When cells are exposed to the Far Infrared Heat, Heat Shock Proteins are activated. These proteins play an active role in the body's immune response and are responsible for boosting immunity. Heat Shock Proteins directly interact with viruses and ultimately are responsible for their entry into cells and viral replication. So the more Heat Shock Proteins that your body has, the body has a greater ability to fight and ward off any infections.

The Heat Shock Proteins also increase the cells resistance to stressors such as low oxygen, oxidative stress and toxic exposure and infection.

LONGEVITY:

Again, when the cells are exposed to the heat and activated, the cells viability is restored as well as damaged cells. Oxidative damage over time is the root cause of aging and all diseases of aging, and the Far Infrared acts as a source to decrease this when used on a regular basis. It also has cardiovascular benefits by helping with blood vessel dilation and functioning, which can decrease signs of aging.

The Far Infrared Sauna also has benefits with the brain as one ages. Helps with decreasing protein accumulation and restoring the cell functions in the brain. It also aides in neuron regeneration and regrowth which assists with memory.

"You can't help getting older.

But you don't have to get old".

-George Burns

Recipe Corner-Cara Cara Orange & Cucumber Salad

Wed, 03 Feb 2021 18:36:42 GMT

Cara Cara Orange & Cucumber Salad

Cara Cara Oranges are in season. This quick and easy citrus salad will help with the detox process and decreasing inflammation. Start the new year off right with this immune-boosting salad!

Sauna Series-Cardio & Fitness Benefits

Thu, 28 Jan 2021 20:27:13 GMT

Cardiovascular & Fitness Benefits

If you are looking to improve your heart health and fitness goals, weekly Far Infrared Sauna sessions can help. Here we will explain on how the Far Infrared Sauna can help aide in both cardiovascular health and the body's ability to exercise more effectively and efficiently.

Cardiovascular Benefits:

A Far Infrared Sauna helps in lowering blood pressure due to the increased blood flow and detoxing effects. When you step into the sauna your cells start to get excited, moving the blood and oxygenating it; which in turn will restore pivotal vascular endothelial functioning. This will also aide in reducing inflammation throughout the body and in the heart, which is vital so that the heart does not get strained or overworked pumping hard to get blood throughout the body. With better blood flow and more oxygenated blood the organs can function better and skin will look more youthful and hydrated. By having better circulation and blood flow you will notice that exercising becomes easier and you will actually exercise more efficiently and effectively.

Fitness Benefits:

After weekly sessions your cells become revived, rejuvenated, circulation improves and muscle recovery and growth will increase. With more muscle growth and restoration of old muscle tissue your metabolism will increase. When your metabolism increases toxins are removed more readily out of the body. Much of our issues with being overweight and lethargic are due to toxins that are "stuck" in the body. A Far Infrared sauna can also help with decreasing "Delayed Onset Muscle Soreness (AKA DOMS) which is muscle soreness or inflammation that you experience after an intense workout or using muscles that you don't often use. A Far Infrared Sauna aides with decreasing inflammation and the pain and soreness you may experience, helping you to stay true to your fitness goals and regimen.

Since your blood pressure becomes better regulated and blood flow is enhanced, Oxygen is able to get to the muscles and organs more efficiently. With more oxygenated blood reaching the heart and muscles, your endurance will increase as well as a higher anaerobic threshold.

If possible, getting into the Far Infrared sauna near or around a workout has it's benefits as well. The infrared heat followed by exercise helps with protein production thus aiding in muscle growth. You will also experience greater calorie burn since your metabolic rate is improving/increasing with your Far Sauna sessions.

Overall you will notice an improvement in muscle tone, performance, exercise tolerance and an improvement in your cardiovascular fitness and goals.

"If we want to direct our lives we must take control of our consistent actions.

It's not what we do once in a while that shapes our lives.

But what we do consistently".

-Anthony Robbins

Recipe Corner-Paleo Chewy Cinnamon Cookies

Mon, 18 Jan 2021 18:06:42 GMT

Paleo Chewy Cinnamon Cookies

These quick and easy Cinnamon cookies with give you the added energy and mental boost during the day. No unhealthy sugars kids and grown-ups alike will fall in love.

Sauna Series-Benefits of Far Infrared Sauna

Mon, 11 Jan 2021 17:43:39 GMT

Far Infrared vs. Traditional Sauna

When I say Traditional Sauna you probably picture a group of people sitting around in towels sweating in a big room. Sauna's have come a long way since your typical gym sauna picture. We are introducing a series that will highlight why Far Infrared Saunas are so important and how they can benefit so many aspects of health and wellness.

What's the difference between a Traditional and Far-Infrared Sauna?

Traditional Saunas use convection heat either through electrical elements for wood fuel. This is used to heat the air surrounding you and the room. Traditional saunas can take almost an hour for the individual to experience any real health benefits. Since it is heating up the air around you, it is not having many internal or immunity boosting benefits. Good for sweating out toxins and to loose water weight quickly, but if you are seeking long-term health benefits a Far Infrared Sauna is the wiser choice.

A Far Infrared Sauna uses radiant heat. This type of heat seeps directly into the physiological network of the body and works on a cellular & molecular level. The cells basically get activated and excited when your body responds to the frequency and the absorption of the light. Far Saunas do not need to be "preheated" to reap benefits. Exposing the body to the radiance of the light automatically has a powerful effect on the physiological make-up without having the heat at high temps (although we will go over the different temps and benefits it can have).

When you enter into a Far Sauna it is like a "light bath". The broad spectrum of light, invisible to the eye, penetrates into the skin membrane reaching the soft tissues of the body. By doing so the core temperature of the body is increasing from the inside out and does not rely on high external temperature. When it penetrates the soft tissue, cellular mechanisms start responding in excitement. When this occurs you will experience benefits such as:

-Production of new brain cells

-Increased collagen production

-Accelerated production of Human Growth Hormone (HGH) which is responsible for increasing muscle tone and decreasing fatty tissue

-Improved insulin sensitivity which is necessary for the treatment of Type I Diabetes

-Heightened ATP production which aides in oxygenating the blood (so improved circulation)

-Improved balance of Serotonin production which assists in stabilizing moods

-Improved Endocrine functioning which is important for adrenal health (better energy and decreased brain fog)

-Faster injury recovery (including skeletal, connective tissue and muscle repair)

-Enhanced Lymphatic System functioning which is imperative to many body functions

Be sure to find a Far Sauna that has low EMF's (electromagnetic fields) as long periods of exposure can lead to issues with your body's natural electrical functionality.

We will be breaking down areas that the Far Sauna has for the body each week. Be sure to check back weekly to learn how scheduling your sauna session can improve your life!

"All of my cells know what to do, in order to heal.

Every single one of my cells, is filled with wellness, health & vitality.

I am the picture of positive energy and well-being"!

-Awakening your truth

Recipe Corner- Sausage & Apple Stuffing Acorn Squash

Wed, 25 Nov 2020 18:04:49 GMT

Sausage & Apple Stuffed Acorn Squash

Enjoy this fall recipe which will complement your natural supplement routine. Eating more clean and paleo friendly foods and recipes can help with moods, decreasing inflammation and boosting immunity.

Happy gut = happy mind and body.

Self-Care Series: Natural Supplements

Mon, 23 Nov 2020 17:25:18 GMT

Natural Supplements

If you are looking to clean out that medicine cabinet and learn different holistic and natural remedies for pain, viruses or just emotional health, we will be exploring options here. As always seek professional medical advice from your doctor before stopping any prescribed medications.

Aspirin:

Other options:

Anti-inflammatory fruits, veggies & berries will help to decrease swelling in the body which can lead to inflammation.
Ginger: reduces blood clots and inflammation.
Turmeric: has been proven more effective that anti-coagulants and painkillers.
MSM: is an adaptogen herb that can speed up post-injury healing or post-surgery recovery and pain.
Cinnamon: can decrease risk factors for heart disease and helps to improve circulation.
Magnesium: reduces risk of hypertension and helps to maintain healthy blood pressure.
Bromelain: an enzyme that decreases inflammation and pain.

Antibiotics:

Other options:

Garlic: fights against bacteria.
Honey: used as an ointment can help the wound heal and draws out any infections. My also help wounds to heal because provides a protective layer that fosters a moist environment.
Ginger: natural antibiotic.
Echinacea: helps to fight inflammation that is associated with bacterial infections.
Goldenseal: treats respiratory and digestive issues. Combats unhealthy bacteria, diarrhea and UTI's. It contains berberine which is an important component found in natural antibiotics. This is not safe for infants or pregnant women.
Clove: effective in killing different strains of bacteria. Often used in dental procedures.
Oregano: boosts the immune system and has anti-inflammatory properties.

Anti-depressants:

Other options:

SAM-e (S-adenosylmethionine): natural calming agent.
St. John's Wort: derived from a yellow flower that may change how the brain processes serotonin, dopamine & norepinephrine (essential neurotransmitters that are essential for healthy mood regulation).
Omega-3 fatty acids: helps to improve mood and combat depression because of it's ability to reduce the stress-related hormone cortisol.
Lavender: is naturally soothing and can aide in rest and sleep.
5-HTP (5-Hydroxtryptophan): helps to change serotonin levels in the brain to help with lifting moods and reducing anxiety.
DHEA (5-Dehydroepiandrosterone): steroid hormone that the adrenal glands naturally produce. Some people may not be producing enough, aides in easing symptoms relating to PTSD, depression & anxiety.

Anti-Anxiety:

Other options:

Valerian Root: encourages relaxation and is often used as a sleep aide for insomnia.
Kava Kava: promotes relaxation, muscle relaxation and improves cognitive ability.
Ashwagandha: adaptogenic herb (healing plants that help balance, protect & restore the body) which helps to regulate hormones that contribute to anxiety.
Rhodiola "golden root": adaptogenic herb that encourages calmness, relaxation and eases stress.
Lavender
Passion Flower: can help with having a calming effect on those that are feeling restless and anxious (often recommended at night because it can cause sleepiness).
Chamomile: helps to ease digestion and encourages sleep.
Lemon Balm: known for it's calming and soothing properties which can help to reduce anxiety and improve moods.

"Never lose hope in the body's ability to heal itself".

-Dr. B.J. Hardick

Recipe Corner- Pet Casserole

Tue, 10 Nov 2020 20:39:26 GMT

Pet Casserole

Clean up your pet's diet with this organic and gut-friendly recipe. Show your furry friend you love them.

Self-Care Series: Pet Health

Tue, 03 Nov 2020 15:02:39 GMT

Pet Health & Wellness

The Health and Wellness industry is becoming more popular and advanced. If you have any furry friends in the home be sure to take time to invest in their emotional and physical well-being just as you would your own. Here we will address some different care and wellness strategies for your pets. Be sure to always get approval and recommendations from your vet before starting any wellness regimen.

Massage: Yes your animals can reap the benefits of massage as well. Not only is it relaxing, it also helps by improving blood flow and circulation (which is essential esp. for larger animals). Massages will also strengthen the immune system, aids in digestion and removal of toxins (environmental and dietary).
BIofeedback/Reiki/Healin g Touch: Energy work is just as vital for yourself as it is for your pet. Animals tend to be natural empaths and all the energy that they absorb can lead to physical as well as emotional ailments. Try getting some energy work and healing for your pet and notice the improvements with energy and vitality. Real Wellness does offer Biofeedback for your pets. Try it out:)
Chiropractor: Animals also need adjustments to help with relieving joint, muscular and skeletal problems. These adjustments can relieve pain and decrease loss/regression of agility.
Acupuncture: This is insertion of small needles into the body where blood vessels and nerves come together at acupuncture points. Acupuncture points all have different meanings. It encourages the body to heal itself by correcting energy imbalances. This can include pain relief, anti-inflammatory properties, improved circulation and a decrease in anxiety.
Acupressure: This is Traditional Chinese Medicine that is helpful in treating injuries and anxiety. A trained professional will use acupressure points to re-establish balance of blood flow and other vital substances that will enable the body to heal and restore itself.
Sound: Sound has been shown to affect the nervous and cardiovascular system. If your pet struggles with anxiety classical sounds like Bach, Vivaldi or Beethoven can help to decrease agitation and stress. Be sure not to put something too stimulating on if your pet is struggling with anxiety.
Aromatherapy: Scent for anyone is highly important for regulating emotions. Certain smells can change the way that your brain functions and can change discomfort levels. When using aromatherapy be sure to research what is toxic and non-toxic. Cats lack a digestive enzyme and is why many of the Essential Oils cannot be used or diffused or used for long periods of time with them.
Nutrition: If you are familiar with clean eating, this is just as important for your animals. Additives in their foods lead to different ailments, anxieties and issues with overall energy levels. Be sure to adjust their diet to a cleaner one. Some good brands to look into are: Acana, Honest Kitchen, Organix, Orijen, Newman's Own, Taste of the Wild or Ziwi Peak. If you have time, cook for your pet. Be sure to check out our recipe this week which will highlight a pet recipe. Foods to avoid for animals are onions, chives, shallots, grapes, raisins and avocados. Healthy foods to incorporate are hard-boiled eggs, coconut oil, wild-caught fish and raw bones.
Natural Antibiotics: Just as antibiotics are not very good for the human body, the same goes for your pets. Try using Colloidal Silver. It is an antibiotic agent that is very effective in fighting a variety of non-urgent infections.

"Take time to be quiet for a few minutes every day with your pet.

It helps them know you are at peace with them, no matter how crazy life is".

-Dr. Ruth Roberts

Recipe Corner-Pumpkin & Apple Soup with Spices

Mon, 26 Oct 2020 16:59:38 GMT

Pumpkin & Apple Soup with Spices

The leaves are falling, it's apple and pumpkin pickin' time. Warm up your wellness and self-care regimen with this Pumpkin and Apple Soup with fall spices that boost your immunity.

Self-Care Series: Levels of Self-Care

Wed, 21 Oct 2020 13:40:06 GMT

Self-Care on 8 Levels

Self-care is important more than ever due to the whirlwind we have all experienced this past year. An individual often takes steps to care for their physical and emotional well-being, but self-care involves so much more.

Here we will explore 8 different levels of self-care and options on how you can implement them into your daily wellness regimen. Although addressing all in one day would be ideal, just try to ensure that you incorporate each at least once or twice a week.

Physical: Of course we all know that getting physical activity into our day is important. Some believe in an all-or-nothing approach. i.e "If I can't do a strenuous workout for at least 30-45 minutes, what's the point"? Small things add up. At work, do some chair yoga intermittently throughout your day. Still at home working...get up and do 10 jumping jacks every hour. Of course if you do have time to dedicate an hour it doesn't have to be strenuous. Try to be mindful of your movement during exercise to help ground the mind and body.

Emotional: Our emotional health is so important and yet highly neglected. Why we don't teach children about emotions, the importance of them and how to manage effectively is concerning. Be mindful of triggers that you have and thinking patterns you may fall in. Re-read my blog about stinking thinking. The more awareness you have into your triggers and the subconscious thinking patterns that correlate, the more emotionally grounded you will be. Practice by creating a behavior chain analysis. Think of an event that created a big emotion for you. Write it down and for each thought/belief write down the emotion and the reaction due to the activating event. Think about how you would like to think and react if such an event happened again. Of course, PRACTICE, PRACTICE, PRACTICE. The underlying beliefs didn't occur over night, so it will take time to "re-train" your brain.

Intellectual: As we age our brain synapses deteriorate as well as mental strength & clarity. Just as you would work on strengthening your body, you must challenge your brain. You have to nourish and challenge your mind. Do crosswords, read daily and of course sleep and rest is vital for this organ to restore.

Spiritual: This does not necessarily mean religious healing, although it can for some. This is ultimately nourishing your soul. In this level you are obtaining your purpose, peace and establishing or finding meaning in your life. This can look like meditation, yoga, daily journals, getting out with nature or prayer. Connect with yourself and those that are important in your life.

Social: This is about building and restoring connections. Take time to actually engage with people (not via text, zoom etc). I know this has been a tricky one due to the pandemic but be creative. Host socially distanced events, take a walk with a friend, or engage your family in game night. Anything that is quality time (try with no electronics). Work on establishing healthy boundaries with others and determine who may be having negative energy in your life. You may want to weed out those individuals to help bring more positive energy.

Sensory: Here you are nourishing all the senses. This can look like expressing gratitude or literally doing something to "reward" each sense. Examples: Smell: light your favorite incense, cook something that brings up amazing memories for you. Sight: Gaze at a favorite photo, cut out pics of things that delight you and make a collage, watch nature scenes on your computer. Sound: Listen to something that brightens your day. Pick a favorite song or listen to soundscapes. Touch: Cuddle up with that soft blanket, pet your animal, indulge in a bath and feel the sensations. Taste: Place a piece of dark chocolate in your mouth and let it melt before swallowing, cook a favorite meal and savor the tastes.

Environment: Yep we addressed the de-cluttering and how this can be a benefit. It is also important to ensure that your living environment is safe. Enhance your space by decorating.

Financial: Take time to work on identifying any areas where you can cut back financially. Spend time to find deals and "clip" digital coupons to help with saving on items you normally purchase.

"I have come to believe that caring for myself is not self-indulgent.

Caring for myself is an act of survival".

-Audre Lorde

"An empty lantern provides no light.

Self-care is the fuel that allows your

light to shine brightly".

-Hellobombshell.com

Honey & Cinnamon Roasted Pumpkin Seeds

Tue, 29 Sep 2020 14:37:45 GMT

Honey & Cinnamon Roasted Pumpkin Seeds

Pumpkin season is here! Pumpkin seeds are great for your brain health. Cinnamon spice helps to combat fatigue and aides with focus and concentration making this a power couple. Fall into wellness with this mind-boosting treat:)

Detox Series- Mind Clutter

Wed, 23 Sep 2020 13:45:40 GMT

De-cluttering the Mind

Many of us know the importance of detoxing the body, but this is only a start. To really reap the benefits of a detox, it is imperative to clear the mind of clutter and toxins. Mental clutter can create difficulties with focus, being easily fatigued, stressed, or feeling overwhelmed. It can also affect your health, creating health issues and stress on the body. When there is lack of self-care for the mind an increase in emotional distress and overall feelings of unhappiness can occur. One may also notice a susceptibility of making frequent mistakes and errors.

Due to busy schedules, reliance on electronics & overall chaos in the world, we are exposed to mental and emotional toxins constantly. Our brains are bombarded with social media, people's problems, past thoughts or pent up frustration and pain. Our minds are also cluttered with everyday stressors from societal concerns and worries (ie. COVID and the election).

There are some steps you can take daily to help with ridding the mind of clutter, pain, distress and anything that may be fatiguing you. Here are some healthy solutions.

Identify your negative thoughts. Write them down and literally let them go. When you find them arising replace it with a healthy belief or mantra. Identify emotions surrounding these thoughts and validate the emotion. Notice any tension in your body when having a thought that doesn't "sit" right with you. Use progressive muscle relaxation to release the tension in your body (tightening the muscle then releasing).
Do a digital restructuring. Remove things or people that are unhealthy from social media or sites that may bring you down. Clean up that watch-list of shows that are going to deplete you emotionally and replace with things that brighten you up.
Clean the space around you. Physical clutter can create mental clutter. Your living space says a lot about you and your self-care. If you have a lot of clutter in your home or work space, take time to purge. You will not only feel refreshed and renewed, but also more motivated in that space.
Meditate or practice Mindfulness. Meditating for even just 5 minutes a day refocuses your mind. It restores and enhances a sense of calmness. Learn to incorporate Mindfulness into your day. Start by simple practices like fully acknowledging sensations when washing dishes, showering, cooking, etc. If ruminating thoughts start to flood in, imagine the thoughts being carried away by a lily pad or cloud.
Down-time from electronics. Spend a little time each day to unplug from phones, computers, TV, any electronic device. All that time depletes the mind and only creates more toxins. Spend time outdoors and get fresh air. Create an area of your house which is an electronic free-zone to go to when needing a break.
Rest. Again make sure that the area that you sleep in is clear of clutter. Create a nice ambiance by diffusing essential oils, playing spa music or using a Himalayan Salt Lamp.

"Clutter isn't just in your home, attic, garage or office.

Clutter is also in your mind,

& distracts you from the amazing things you are meant to do".

-Katrina Mayer

"Your Mind is a Garden,

Your Thoughts are the Seeds,

You can Grow Flowers...

or Weeds".

-Unknown

Recipe Corner- Black Bean & Quinoa Chili

Tue, 15 Sep 2020 13:53:30 GMT

Black Bean & Quinoa Chili

Celebrate fall weather and football with this chili that is packed with protein and Magnesium. Great for those tailgating parties or to warm you up on those crisp fall nights.

Detox Series- Magnesium

Wed, 09 Sep 2020 13:58:45 GMT

Benefits of MG for Detox

Magnesium and Detox:

Magnesium (Mg) is one of the most depleted minerals from our diet, yet essential for many functions in the body. The fertilizers that our food grows in are deficient from many of essential vitamins and minerals, including Mg.

Magnesium is pivotal for controlling levels of stress hormones, aiding in the synthesis of neurotransmitters involved in regulating our mood, sleep & stress response. It also aides in muscle relaxation and reducing painful muscle cramps. Magnesium is also an important electrolyte that is needed for proper muscle, nerve & enzyme functioning. It keeps the heart rhythm steady and supports a healthy immune system. When Magnesium levels are sufficient Vitamin B works better, helping to improve one's overall energy level.

If there are insufficient amounts of Mg toxic metals can enter the brain which can lead to disorders like Alzheimer's and Parkinson's. It is also important in regulating our blood sugar levels which leads to stabilization of blood pressure. For individuals with compromised digestion and other chronic conditions Mg is imperative.

Mg aides in producing energy for detoxing. It is responsible for keeping excess Calcium out of the cells. If there is an excess of Calcium in the cells this can result in atherosclerosis, kidney stones or constipation.

This mineral is also beneficial for heavy metal detox. Some of the most toxic metals like Cadmium, Mercury and Lead can be eliminated by getting more Mg into your lifestyle. Cadmium can cause damage to the kidneys, lungs and bones. Lead is detrimental to the nervous system, bones and kidneys. Mercury can lead to damages to the nervous system, digestive system, lungs, kidneys and skin. Aluminum is linked to bone and nervous system disease and disorders. Much of our environment, lifestyle choices and diet all contribute to heavy metal exposure.

Mg is also powerful for its' alkalizing properties. It neutralizes and removes acids from the body. If there is a deficiency, the body will pull Mg from the bones, muscles and other tissues. This can result in health issues like weak bones and excessive growth of microorganisms like fungi, bacteria and viruses.

How to obtain more of this powerhouse Mineral:

Some ways to get more Magnesium are through foods and supplements. Dark leafy greens like kale and spinach are full of MG. Dark chocolate, black beans & quinoa are also excellent choices.

Again due to the depletion of essential minerals and vitamins in our foods, other options are beneficial to add to your health regimen. Magnesium sprays and taking Magnesium salt baths are helpful ways to detox and to relieve painful muscle cramps and pains. When using sprays you will obtain the most benefit by spraying on the feet and massaging it in. Magnesium bath salts when used with Himalayan and Dead Sea Salt are great for ridding toxins and also are great for the skin and their immunity boosting properties.

REAL Wellness is committed to your well-being. We have a line of products to help enhance your wellness regimen. Check out our store and learn more on how our products can help you with detoxing and living your most vibrant life.

"To Keep the Body in Good Health is a Duty ...

Otherwise We Shall not be able to Keep

Our Mind STRONG & CLEAR ".

-Buddha

Recipe Corner-Golden Beet with Grapefruit & Mint Salad

Mon, 31 Aug 2020 14:22:00 GMT

Golden Beet and Grapefruit Salad

Grapefruit is helping for anyone looking for a detox food. This light and refreshing salad provides a nice snack to help with cleansing the body.

Detox Series-Far Infrared Sauna

Wed, 19 Aug 2020 15:59:12 GMT

Far Infrared Sauna

Near, Mid & Far Infrared Sauna is great for the improvement of skin health. It is much different than your typical gym sauna which heats the air around you. The wavelength from the sauna penetrates deeply into the soft tissue (literally heats your internal body and temperature). As your core temperature increases, your circulation moves from the internal regions to the peripheral parts of the body. This improved blood circulation will revitalize and rejuvenate your skin to enhance a youthful vitality.

How does it help with detoxing?

An infrared sauna is one of the most powerful means of detoxification. Since the wavelengths penetrate into the soft tissue of the body it is inducing an artificial fever. A fever is your body's natural way to "disinfect" and remove harmful bacteria. The sauna is riding your body of environmental toxins and stressors that can create ailments or conditions internally.

Infrared saunas are great for skin conditions such as acne, Psoriasis and Eczema. If done for at least 15 minutes 3 times a week huge results for mild or serious cases of acne can be seen due to the sauna's ability to cleanse impurities out of the skin. Psoriasis is an autoimmune disorder, which means that the immune system is triggering new skin cell growth faster than normal, creating a build-up of layers of the skin on top of each other. Eczema is a response to outer environmental factors such as bacteria and allergens. Both Psoriasis and Eczema relate to a stress response or when your body is in a sympathetic state. Regular infrared sessions supports the body to get out of a stress response back into deep relaxation. It restores your body to get back into a parasympathetic state which aides in feeling rested, rejuvenated, nourished & relaxed.

The sauna can also help with skin burns or wound healing. When the body's internal temp increases you sweat which helps moisten the skin, aiding in a quicker removal of dead skin cells. Collagen production is also enhanced, which produces new skin cells. The skin becomes smooth as the old skin cells wash away. Scars from burns or surgeries are healed at faster rates because old skin cells fall away as new ones are created. Your skin will be exfoliated while new healthy collagen is produced.

Other benefits of an Infrared Sauna are improved immunity, heart health due to increased circulation, boosts metabolism and aides in weight loss & helps with muscle aches/restoring muscle regeneration.

Book your wellness appointment today. We are currently offering an introductory BOGO special to help introduce your body to the benefits of Far Infrared.

"Every Cell in my Body is Divinely Healthy".

-LaTisha Cotto

Recipe Corner-Lavender Lemonade

Mon, 17 Aug 2020 15:57:13 GMT

Lavender Lemonade

Your Crown Chakra is more about a Spiritual nourishment rather than a physical restoration. Fasting helps with grounding this chakra. Another great option is clear liquids or lavender. We are featuring a delightful Lavender Lemonade to help nourish the mind and body. Lavender boasts healing and calming properties. Enjoy this light, refreshing & soothing drink.

Chakra Series-Crown Chakra

Sat, 15 Aug 2020 14:20:41 GMT

Crown Chakra

The 7th Chakra is the Crown, aka Sahasrara, which means a "thousand petals, and is related to your connection with universal energy and higher state of consciousness. It is located at the top/crown of the head. It is responsible for appropriate brain and nervous system functioning and is associated with the pituitary gland.

When this Chakra is imbalanced one may experience doubt and a denial of spiritual reality. A person can become closed-minded and is unable to see the bigger picture and will tend to blame others for their stagnation. Imbalances can also result in "being in your head" often and a disconnection from your body and earthly matters. A person can also abuse "lower" life forms and demonstrates a human superiority. Physically it can create nerve pain, neurological disorders & thyroid and pineal gland disorders.

A balanced Crown Chakra creates clarity and enlightened wisdom. There is a deeper meaning of life and that there's an order that underlies all existence. An open Crown will help the individual experience life forms as one and that there is an integration and that creation is interconnected on a fundamental level. A person will live life fully with gratitude.

Yoga Poses:

1) Padmasana (Lotus Pose) : This pose if used to prepare for deep meditation. Sit with your legs straight in front of you. Inhale, bend your right knee and hug it to the chest. Exhale, place your right ankle in the crease of the left hip, sole of the foot facing the sky. Bend your left knee and cross your left ankle over the right shin, resting the foot in the left hip crease. Press the groin towards the floor and sit up straight. Rest the palms of your knees, facing up in Gyan Mudra (thumb and index fingers together, other fingers extended). Close your eyes, soften the face and gaze at your third eye. Breathe deeply, hold for 1-2 minutes. Release slowly by gently extending the legs in front of you.

2) Adho Mukha Sukhasana Variation (Easy Pose with Forward Bend Variation) : You can sit with your legs in lotus pose, cross-legged or in Easy Pose. Bring the right heel to the perineum and align the left heel to the right heel. Inhale, lengthen the torso and interlace the fingers behind you. Exhale, slowly bend forward from the hips, not the waist. Work towards bringing the crown on the mat, as you lift the arms up behind you. Bring the palms on top of each other in front of you and gently rest the forehead on the top of your hand. Breathe slow and steady for 5-10 breaths. Inhale and slowly come up.

3) Baddha Konasana Variation (Bound Angle Pose Variation) : Sit with your legs straight. Inhale, bend your legs, bring the sole of the feet together, pull the heels towards the pelvis, then drop the knees gently to the side and press the heels together. Inhale, lengthen the spine, interlace your fingers under your feet and slide them forward, away from you. Exhale, fold forward, round the back, let the head hang towards the feet. To go deeper, bring the crown of the head to rest in the feet, allowing the energy to travel circularly throughout the whole body.

4) Vrksasana (Tree Pose) : Slowly come into a standing position, in Mountain Pose. Spread your toes and root the feet in the ground. Lift the knee caps, pelvis in neutral position, draw the navel towards the spine, lift the rib-cage, relax the shoulders and grow tall towards the sky thru the crown. Shift the weight of the body into the right leg, slowly lifting the left leg, find your balance. Bring the sole of the left foot as high as you can on the right inner thigh. Keep the hips leveled and gently push the left knee outwards. Keep the spine nice and tall, dropping the shoulders. Bring your hands in prayer position at your heart center or above your head. Gaze at a point in front of you to help with focus. Stay for 30 sec to 1 minute and release to Mountain Pose before swapping sides.

5) Ardha Anuvittasana (Standing Prayer Backbend) : Stand in Mountain Pose. Bring your hands together in front of your chest. Take 5 deep breaths thru the nose. Inhale, feel the energy coming up from the Earth into your whole body. Exhale, feel the energy travelling down from your crown to your feet. Plant your feet firmly in the mat, engage the lefts, lift the torso upwards, as you lengthen your spine. Lift the chest and draw your shoulder blades towards the rib cage, gently opening your heart. Bring your fingertips to your forehead and feel the back lifting the front of the body. Engage your core and continue gracefully into the back bend, without straining the back of the neck. Hold for 3-4 breaths. Bring the hands back to the heart, inhale and come back to center.

6) Salamba Sirsasana (Supported Headstand) : Kneel, interlace your fingers, place your forearms on the mat, elbows are shoulder-width apart. Press the forearms, wrists and outer edges of the hands firmly into the ground. Place the top of your head on the mat, the back of the head resting against the clasped hands. Inhale, lift the knees off the mat and start walking your feet closer to your head, like an inverted 'V'. Press the shoulder blades together towards the tailbone and press the forearms into the floor. If your pelvis is stacked above your head, exhale and lift the feet off the floor, legs together and straight. Engage the abdominal wall and raise your legs until they form one line with the torso, perpendicular to the floor. Hold for 10 seconds up to 3 minutes breathing steadily.

7) Savasana (Corpse Pose) : Lie on your back in neutral position with your heels as wide as the yoga mat and arms relaxed at the side of the body, palms facing up. Tuck your chin towards your chest. Relax the jaw and shoulders and spread your shoulder blades equally on the floor. Allow yourself to let go. Stay for 5-30 minutes. To exit, exhale and roll onto your right side. On an exhale, slowly come back to a seated position. Close your eyes and bring your hands together at your chest.

Not a YOGI:

-Wear dark purple or have something dark purple in your space.

-Essential Oils: Ylang Ylang, Lotus of the Water Lily, Frankincense, Myrrh or Sandalwood.

-Crystals/Gems: Celestite, Blue Sapphire or Clear Quartz.

-Foods: This is more of a spiritual awakening rather than a physical nourishment. Fasts are encouraged. Foods that are white in color help to aide this chakra: coconut, mushrooms, garlic or onions.

-Mantra: AUM

-Reiki

-Imagine a white lotus flower opening up your crown

-Visualize a bright white or purple light entering in from the top of your crown

"Knowing others

is Wisdom;

Knowing the self

is Enlightenment".

Lao Tzu

I am connected to the DIvine Source

of the Universe.

I am Light

I trust

Tropical Acaí Bowl

Sun, 09 Aug 2020 18:07:23 GMT

Tropical Acaí Bowl

As we are wrapping up the Chakra Series, enjoy this Acai Bowl that will be sure to lift and enlighten your spirit. The acai berry is considered the power berry and will boost your immunity. Garnish with more fruits and other toppings to create a rainbow that is as vibrant as your chakra colors.

Chakra Series-Third Eye (Brow)

Thu, 06 Aug 2020 15:29:44 GMT

Third Eye Chakra (Brow)

The 6th Chakra is the Third Eye (Brow), aka Ajna, which means "to know or to perceive" and relates to one's intuition. It governs one's vision, intuition, memory and imagination. It is located in the forehead between the eyebrows. The associated endocrine system is the pituitary gland.

Imbalances to this Chakra can create a sense of being out of touch with reality or feeling "out of it". One may experience frequent migraines, insomnia, high blood pressure, sciatica, depression or anxiety. The mind can tend to go into either overdrive or being under-active which makes it difficult to concentrate. One may experience an inability to remember information or difficulties with falling into a deep sleep or being able to dream. A person can become indecisive, procrastinate, or become fearful of the unknown. One may struggle with life choices and experience mental fog, paranoia or delusions.

A balanced Third Eye results in a life of clarity and self-awareness. Intuition is clearer and more readily trusted/followed. A person will also experience a greater emotional balance and insight into one self and their path in life.

Yoga Poses:

1) Balasana (Child's Pose) : Kneel on the floor, big toes touching and sit on your heels. Separate your knees slightly wider than your hips. Exhale and lay the torso down, in between your thighs. Slowly place your forehead on the mat. You can extend the arms forward, palms facing down or behind you, palms facing up. Lengthen your tailbone away from the pelvis, while you lift the base of the skull away from the back of your neck. With every exhale, sink deeper into the floor. Feel the weight of the shoulders pulling the shoulder blades across your back. Connect with your breath and stay for a few minutes.

2) Uttana Shishosana (Extended Puppy Pose) : Come onto all fours with your knees under your hips. Start walking the hands forward as you exhale and pull the pelvis towards your heels. Keep the arms active and gently place your forehead on the mat and allow your neck to relax. Press the hands down, stretch thru the arms and back while pulling the hips back. Breathe into your back and feel your spine lengthen in both directions. Hold for 30 seconds to 1 minute. Drop your buttocks on your heels to release the pose.

3) Adho Mukha Svanasana (Downward Facing Dog) : On all fours make sure your hips are above your knees and your shoulders above your wrists. Spread your fingers and press the palms into the floor. As you exhale, lift the knees up and the sit bones towards the ceiling. Lengthen the tailbone and press it slightly towards the pubis. Exhale, push the thighs back and the heels towards the floor. Straighten your knees and turn the thighs slightly inwards. With every inhale, lengthen the back and with every exhale press the heels down. Gaze towards your navel. Breathe steadily and exhale bending your knees and release to Child's Pose.

4) Parsvottanasana (Pyramid Pose) : Standing, step the right foot forward, one leg length in between your feet. Rotate your left foot 45 degrees and check that your heels are on the same line. Firm your thighs, lift the knee caps and keep the hips leveled. Inhale, grab the opposite elbows behind you or place your hands in reverse prayer position, behind your back. Inhale, press into the feet and lengthen the back. Exhale, lean the torso forward above your right leg. Keep the hips square. Slowly work towards bringing your forehead to your knee or chin to shin. Breathe steadily through the nose and hold for 15-30 seconds. Inhale, come up as you press thru the heels. Repeat on the other side.

5) Janusirsasana (Head to Knee Pose) : Sit with your legs straight in front of you. Inhale, bend your left knee and place the heel close to the perineum, the sole of the foot of your inner thigh. The left shin should be perpendicular to your right leg. Inhale, lengthen the torso and suck the belly in. Exhale, slowly walking your hands towards your right foot as you bring the torso closer to the thigh and your chest towards your knee with a straight back. The lower belly should touch the thigh first. If you can come forward comfortably, grab your feet, or your wrist behind the foot. Hold for 1 minute as you turn within. Come up on an inhale and switch sides.

6) Paschimottanasana (Seated Forward Bend) : Sit with your legs straight in front of you. Find your sit bones. Engage your legs and flex your feet. Inhale, lift the sternum and draw the belly in. Exhale and bend from the hips not the waist, and lean your chest and torso forward. Lengthen the tailbone away from the pelvis. The lower belly should touch the thighs first, then the stomach, then the chest and the head last. Keep breathing steadily from where you are. If possible, grab the sides of your feet. To go deeper, grab the wrist behind your feet. Inhale, keep lengthening the torso. Exhale and release deeper in the bend, without forcing it. Stay for 30 seconds to 1 minute. To come up, inhale and lift torso slowly.

7) Apanasana (Knees to Chest Pose) : Lie on your back. Exhale and bring both knees to your chest. Grab your forearms or opposite elbows over your shins. Slightly tuck the chin in. Inhale, draw the tailbone and sacrum towards the mat, flatten the back on the floor, especially the lower back. Exhale and press the knees towards your chest, while keeping the sacrum on the mat. Stay for a few deep breaths. To deepen the stretch, bring your forehead to your knees. Breathe smoothly and stay here for as long as comfortable and enjoyable. To release, exhale and extend your legs to the floor. Repeat a few times and notice how your body and mind feel in between each practice.

8) Savasana (Corpse Pose)

Not a Yogi:

-Essential Oils: Marjoram, Frankincense, Palo Santo, Angelica Root, Vetiver, Juniper, Clary Sage, Rosemary & Sandalwood.

-Gems/Stones: Amethyst, Lapis Lazuli, Purple Flourite, Moonstone & Quartz.

-Wearing Indigo or keeping something with that color in your space.

-Foods: Eggplant, Plums, Purple peppers/cabbage/kale, Goji Berries & Acai.

-Practice mantra OM

"I am open to the wisdom that dwells in my eye.

I trust my intuition. I use my imagination to create my reality.

I see".

~Lady Scorpio

I quiet my mind to hear the whispers of intuition.

"OM"

Recipe Corner- Blueberry Lemonade with Mint

Sun, 02 Aug 2020 16:52:15 GMT

Blended Blueberry Lemonade with Mint

Liquids soothe a shut off Throat Chakra and blue is associated with healing this area. The Coconut water, honey & mint will nourish your throat enabling you to voice your authentic self. Enjoy this refreshing summer drink.

Chakra Series-Throat Chakra

Thu, 30 Jul 2020 15:16:24 GMT

Throat Chakra

Your Throat Chakra, aka Vishuddha, is the center of communication and expressing your authentic self and truth. It is located at the base of your throat. It is responsible for the thyroid endocrine gland. The element associated with it is ether or sound.

Imbalances to your Throat Chakra can create difficulties with communicating effectively, or frequent episodes of deceit or lying. A person may experience a fear of speaking or shyness. Difficulties with or an inability to speak your truth or to verbalize your thoughts may occur. Verbally one can be very critical of others or speaks too bluntly. There also may by misinterpretation or being misunderstood by others. Physically it may manifest into sore throats, tight jaw, stiff neck or headaches.

When your Throat is balanced or open, one communicates effectively. The ability to express and being a good listener who is patient, honest & responsive and receptive towards criticism.

Yoga Poses to help open your Throat Chakra:

1) Neck Tilt & Gentle Twist : Sitting in a comfortable position with your spine straight, inhale and place your hands on your shoulders. As you exhale, slowly and gently bring your ear towards the shoulder. Inhale, come back to the center and move on to the other side. After, release the hands, placing your right hand on your left knee and the left hand behind your back to support the spine. Inhale, while lengthening through the spine. Exhale and start twisting by gently looking over your left shoulder, without forcing or pushing it. This is a soft neck warm-up.

2) Simhasana (Lion Pose) : Bend your right leg, then the left, crossing the ankles. Sit on the heels of your feet, toes pointing back. Bring the weight of the body onto the thighs and knees. Place your palms on your knees, fingers pointing down. (If it's easier, just sit crossed-leg). Sit with your back erect, torso slightly forward, arms stretched. Open the jaw wide and stretch the tongue out towards the chin as far as you can. Gaze at the center of the tip of the nose. Hold for 30 seconds, repeat on the other side, bending the left leg first. (Helps with clarity in speech).

3) Astangasana (Eight Limb Pose) : From Downward Facing Dog, exhale and bring the knees, chest & chin to the mat. Keep the hands under the shoulders and hug the elbows towards your torso. Press the chest towards the floor and lift the tailbone towards the ceiling. Breathe slow and steady and hold for 5-10 breaths. To release, either press up into Cobra as you inhale, or push back into table top (on all fours), as you exhale. (Stretches the neck, shoulders & lengthens and realigns the spine).

4) Sarvangasana (Shoulderstand) : Lie down on your mat and take a few deep breaths. Exhale, bend the knees and being them towards your stomach. On an exhale, lift the hips off the floor, and bring your hands to your lower back. Exhale and lift the trunk perpendicular to the floor, slowly bringing the chest to the chin. Only the neck, shoulders and back of the arms should touch the floor. Exhale, stretch the legs straight, perpendicular to the floor and point your toes. Hold for 1-5 minutes, as long as you maintain an even breath. From here either release by gradually sliding down (middle back, lower back, hips then legs). Lie there for a few breaths. Or option 2 is to continue to the next pose.

5) Halasana (Plow Pose) : From shoulderstand, exhale and bend from the hips, slowly lowering the toes to the floor, beyond your head. Keep the torso perpendicular to the floor and the legs extended as much as possible. Soften the throat and draw the chin away from the sternum. You can keep the hands on the back torso, flat on the floor, or interlace the fingers and keep the arms straight, pressing into the mat. Breathe steadily and hold for 1-2 minutes. To go further, bend the knees, placing them just beyond the shoulder and pressing them against your ears (Ear Pressure Pose). Rest your shins flat on the floor. Close your eyes to look inward. To release, bring your hands to your lower back for support, move back into the shoulderstand, and unroll very slowly on an exhale. Lie flat on your back and relax with a few breaths.

6) Urdhva Matsyasana (Extended Fish Pose) : From lying on your back, inhale lifting your chin to your chest, arching your spine come onto the crown on your head. Lift your legs up so that they're at a 45 degree angle from the ground. Lift your arms and extend them so that they are parallel to the legs. Keep extending the ribs up and keep your core active, while breathing evenly and maintaining balance on your head and buttocks. Hold for 5 breaths. To release, lift the head up, lie down on your back, then release the legs and arms to the mat.

7) Viparita Karami (Legs up the Wall Pose) : Lie on your back, arms alongside the body, palms facing down. Inhale and lift both legs up straight until they are perpendicular to the floor. Flex your feet. Keep the head, neck and back in a neutral position. The lower back should be on the mat. Hold for as long as the breath is steady and the pose is comfortable. Exhale and slowly release both legs to the mat by engaging your core.

8) Savasana (Corpse Pose)

Not a Yogi:

-Liquids play a huge role in healing the throat so soups, warm teas, cool juices and water are amazing.

-Eat blueberries, blackberries or fruits that grow on trees like apples, pears, oranges, peaches, apricots or plums.

-Slow down! Go for walks, take salt baths, meditate or read.

-Express instead of holding it in. Release through journaling or talking with someone to address what is bothering or affecting you.

-Crystals: Azurite, Angelite, Aquamarine, Blue Calcite, Blue Quartz, Blue Sapphire or Turquoise.

-Essential Oils: Chamomile, Cypress, Peppermint, Ylang Ylang, Sage, & Spearmint.

-Practice mantra of HAM.

-Wear things that are sky blue or place items of that color in your space.

"There is no greater agony than hearing an untold story inside you".

~Maya Angelou

I speak my truth openly and freely. My words have the power to change lives, including my own.

Recipe Corner-Kale, Roasted Sweet Potato & Brussel Sprout Salad

Sun, 26 Jul 2020 00:48:45 GMT

Kale, Roasted Sweet Potato & Brussel Sprout Salad
with Maple Dressing

Enjoy this vitamin-packed salad. The greens from the Kale and Brussel Sprouts will help to open your Heart Chakra. Embrace the earthy flavors to enhance the energy of love for nature and all-beings. Be sure to check out our blog on other ways to ground and stabilize your Heart Chakra. Enjoy and send some love and gratitude to the Earth and all that surrounds you.

Chakra Series-Heart Chakra

Thu, 23 Jul 2020 00:56:16 GMT

Heart Chakra

The Heart Chakra, or Anahata (which translates into being unhurt, unstuck & unbeaten), is awareness and the manifestation of love towards self and others. It relates to your ability to give and receive love. It is located in the middle of the chest at the heart level and the endocrine gland associated with it is the thymus. The heart's element is air, so fresh air and getting out in green nature and embracing your surroundings is a good way to ground.

Imbalances to your Heart Chakra can create emotional outbursts/pain, a lack of compassion towards self or others, indecisiveness, being overly dependent in relationships, feeling a disconnect from yourself, fear of rejection or abandonment & low self-esteem or criticism. A person also might isolate from others excessively and find it difficult to forgive or holds onto grudges.

A balanced Heart Chakra will enable you to see the positive in self and others, a sense of kindness and compassion (for nature and all beings), increased optimism, hope & motivation, feeling loved and loving & an overall sense of happiness with self. There is also a sense of peace and contentment/love with nature and all that the world has to offer.

Yoga Poses to help with Grounding your Heart Chakra:

1) Anjaneyasana (Low Lunge) : Start on all fours. Exhale, step the right foot forward until you feel a nice stretch in the left quadriceps and hip flexors. Keep the right knee above the right ankle and the hips leveled. Allow the pelvis to sink down and forward while keeping the spine straight. Inhale, lift the chest away from the pelvis and bring the arms back, interlacing the fingers and pull the arms back and slightly up to open the chest. Breathe in the front and back of your chest, enjoy the expansion and hold for 1-2 minutes before switching sides.

2) Anahata (Melting Heart) : From all fours, check that your knees are hip width distance apart. Press the shins and top of the feet in the floor. Start walking your hands forward slowly and work towards bringing the chest closer to the mat, while keeping the pelvis above the knees. Option 1-bring the forehead to the mat, arms active, elbows not touching the floor and hips stacked over the knees. Lengthen the spine on the inhale and drop the chest on the exhale. Option 2- for a deeper heart opener, bring the chin and chest to the mat, pelvis can tilt forward slightly. Breathe in the front sides and back of the chest. Hold for 1 minute and release into child's pose.

3) Natarajasaha (Lord of the Dance) : Stand in Mountain Pose, inhale and shift the weight of the body in your right leg, lift the kneecap, engage the thigh and keep the standing leg strong. Lift the left heel towards your buttock. Grab the outside of the foot or ankle (grab the inside for a deeper shoulder stretch). Inhale, pushing the left foot into the hand and lift the bent leg towards the ceiling. New to this? Focus on bringing the left thigh parallel to the floor and keep the torso straight. Arms up or in front of you, parallel to the floor. Deepen the pose by slowly lowering the torso parallel to the mat while kicking the left leg up. Avoid compression in the lower back by pulling the pubic bone towards the navel and pressing the tailbone towards the floor. Gaze forward breathe steadily and hold for 30 seconds. Repeat on the other side.

4) Ustrasana (Camel Pose) : Kneel on your mat, knees are hip-width apart and the thighs are perpendicular to the mat, slightly rotated inwards. Don't harden your buttocks. Press the shins and top of the feet firmly in the floor. Rest your hands on the back of your pelvis, bases of the palms on the top of the buttocks, fingers pointing down. Inhale and lift your heart by pressing the should blades against your back ribs. Exhale, pushing the hips forward as you lean back. Draw the head back. To further deepen the pose, carefully reach your hands to the heels, one at a time. Keep pulling the hips forward and lift the chest upwards. Breathe and hold for 5 breaths. Release by bringing the hands back onto the sacrum, inhale slowly coming up, head and neck come up last.

5) Chakrasana (Wheel Pose) : Lie on your back, exhale and bend the knees, placing the feet as close to your groin as you can, feet parallel. Bend your elbows and spread your palms on the floor, next to your head, forearms relatively perpendicular to the floor, fingers pointing toward your shoulders. Inhale, press into the feet, exhale and start lifting the lower back and buttocks. Press into your hands and lift the torso coming onto the crown of your head. Pause here for 1-2 breaths. Check your foundation: feet flat and parallel, thighs engaged and parallel, slightly rotated inwards. Exhale, pressing into the hands and feet, lift the head and straighten the arms. Gently arch the spine, while raising the hips as high as possible. Hug the shoulder blades, let the head hang or gaze at the floor. Hold for 10 seconds or more, as long as the breath is not restricted. To release, exhale and slowly lower the back of the head, upper torso and back on the mat. Hug your knees to your chest for a while to counter this back bend.

6) Matsyasana (Fish Pose) : Lie on your back, legs and feet together, pointing the feet. Inhale, lifting your pelvis slightly off the floor and slide your hands, palms facing down, below your buttocks. Rest your buttocks on the backs of your hands (don't move them as you perform this pose). Keep your forearms and elbows close to the sides of your torso. Inhale, press the forearms and elbows on the floor, and slide the shoulder blades together down the spine. You can already feel a slight opening of the chest here. Inhale and lift the upper torso and back of the head and slide your head onto the crown. Avoid compressing the neck, there should be minimal weight on the head and neck. Breathe smoothly and hold for 15 seconds. Exhale, slowly release the head, neck and upper back on the mat. Release the arms. Hug your knees as much as you need to counter the pose.

7) Supta Baddha Konasana (Reclining Bound Angle Pose) : A nice restorative pose to finish. Lie on your back, bend the knees and bring the soles of the feet together. Gently allow the knees to fall to the sides. Use blocks or rolled blankets to support them, if needed. Spread the pelvis, release the tailbone, spine straight on the floor, slightly tuck the chin in. Bring your left hand to the chest, on the heart and your right hand on your belly. Breathe in and out through the nose, noticing your belly rise and fall, massaging the lower back. Bring your awareness to your heart space, connecting with it, letting it expand with each breath. With each inhale, invite and welcome more love, compassion and abundance. Stay here for as long as you need.

8) Savasana (Corpse Pose)

Not a Yogi:

Wear green or eat green veggies and fruits.
Diffuse or wear Essential Oils like Bergamot, Rose Cedarwood, Patchouli, Eucalyptus, Pine or Geranium.
Go forest bathing (spend time in areas that are lush and green and go for a walk barefoot).
Let yourself be loved and love!!
Daily gratitude logs and mantras.
Donating time to charity.
Reflect on old relationship wounds and come to terms with them by compassionately practicing forgiveness in your heart.
Cultivate your appreciation for beauty, either in nature, people or the arts.
Gems/Stones: Pink Quartz, Jade, Clear Quartz or Green Calcite.
SELF-CARE, SELF-CARE, SELF-CARE:)

"My heart is centered and open. I give my love away.

I love to watch it expand and multiply. I am compassionate.

I am forgiving. I speak love. I live my heart's song.

I AM ETERNALLY LOVED".

Carly Marie

LIVE YOUR LIFE WITH AN OPEN HEART<3

Recipe Corner-Grilled Corn, Mango & Black Bean Salad

Fri, 17 Jul 2020 17:19:19 GMT

Grilled Corn, Mango & Black Bean Salad

To open your Solar Plexus Chakra eating yellow foods is encouraged. Enjoy this nice salad to stay cool on a hot summer day. The corn and mango are vibrantly yellow and beans naturally soothe digestive issues which is where blockages to the Solar Plexus can lie. The avocado will add healthy fats and nutrients, making this a protein-packed and nutritious salad.

Chakra Series-Solar Plexus

Thu, 16 Jul 2020 15:23:34 GMT

Grounding your Solar Plexus

Your Solar Plexus, aka Manipura ("Jewel City") is associated with your emotions, confidence, personal opinions, decisions and your overall purpose. This chakra is essential for the emotional body, your power and transformation. It is located between the navel and diaphragm. The associated element is fire, so warmth is in your favor to help with balancing. Your Solar Plexus is linked to digestion and how you ultimately digest life events and emotions. It is related to the psyche and to gut feelings, or our intuition.

When there are imbalances to your Solar Plexus, there can be an extreme need for validation, lack of self-esteem or worth, inactivity and depression, sluggish digestion/digestive system, binge eating, conformity, or overall lethargy and passivity. Physically it will manifest in the liver, pancreas & digestive system which can create difficulties with following your "gut" and intuition.

A balanced Solar Plexus will help improve your sense of direction, determination, will-power, increase feeling confident in your abilities, improved physical and mental clarity and the choices and decisions that you make will be made in alignment with you overall essence and purpose.

Yoga Sequence to Balance Solar Plexus:

1) Virabhadrasana (Warrior I) - Take a big step forward bend the front leg while keeping the knee just above the ankle. The back foot is 45 to 60 degrees and the back leg is straight. Plant the back heel and the outer edge of the foot firmly in the mat. Maintain the hips leveled and facing the wall in front of you. Inhale, lift the arms perpendicular to the floor, palms facing each other. Gaze at your thumbs. Lift the rib cage up, relax the shoulders and draw the scapula down along the spine. Hold for 30 seconds to 1 minute. Breathe slowly and steadily in your solar plexus. Tap into your inner Warrior:)

2) Parivrtta Trikonasana (Reverse Triangle Pose) - From Warrior I, inhale and strengthen the front leg, exhale and release the arms. Check that both heels are aligned and firmly pressed in the ground. Inhale, lengthen through the spine and lift the arms to the side parallel to the floor. Exhale, suck the belly in, start twisting the torso towards your front leg, square the hips. Reach the left hand towards the floor, next to your foot (or on a block) and reach the right arm towards the sky. Keep the thighs active and the belly in. Gaze at your thumb. Inhale, lengthen the back, exhale and twist a little more, without force. Exhale, release the twist, inhale, bring the torso back up.

3) Virabhadrasana III (Warrior III) - From Reverse Triangle Pose, shift the weight of the body in the front leg. Keep that leg straight like a lamp post. When you have a sense of balance, inhale and lift up through the crown of the head, exhale and slowly bring the torso and back leg parallel to the floor. Imagine forming a nice capital letter T. Level the hips, engage your abdominal muscles and bring your hands together at your chest. Keep pulling head and back leg in opposite directions. Tap into your will power and determination.

4) Paripurna Navasana (Full Boat Pose) - Sit with your legs bent, sole of the feet on the mat Find your sit bones. Inhale, lift the sternum, exhale start leaning back without rounding the spine. Inhale, engage your core, lift the legs up and keep them together. If this is challenging enough, you can keep the knees bent, otherwise extend the legs. The lower back should not be on the floor, you should be balancing on your glutes. Keep the chest open, arms parallel to the floor, pressing the feet away from the body. Breathe into your solar plexus and strengthen your will power. Hold the pose for 10 seconds (or 5 breaths) repeating 2-3 times. You will slowly increase the holding time once your core strengthens.

5) Bhujangasana (Cobra Pose) - Lie on your belly, legs active, big toes together. Bend your arms and place the palms on the mat, just under your shoulders. Slightly tuck the tailbone towards the pubis. Inhale, lift the upper torso and chest off the floor using your back strength. Roll the shoulders down and hug the shoulder blades together and down the spine. Hug the elbows towards your torso. Press the top of the feet, thighs and pubic bone firmly in the floor. Inhale, press into the hands and begin to straighten the arms, keep the shoulders down, look forward and relax the buttocks. Keep lifting from the sternum without pushing the rib cage forward. Breathe steadily and hold for 20-30 seconds. You should feel the back-bend in the thoracic spine and not the lower back. Release on an exhale and rest for a few calm breaths. Repeat one more time.

6) Dhanurasana (Bow Pose) - On your belly, exhale and bend the knees, thighs parallel. Bring the feet as close to the buttocks as you can. Grab your ankles and keep the knees hip width distance apart for the duration of the pose, not wider. Inhale, lift the thighs and feet away from the buttocks. This action will pull your upper torso off the floor. Continue lifting the feet, soften the back muscles and slide the shoulder blades down along the spine, shoulders away from the ears. Gaze forward. Your will naturally sway on the solar plexus region. Breathe through the back, holding the pose for 20 seconds. Exhale and release and repeat once or twice, resting for a few breaths in between.

7) Jathara Parivartanasana (Revolved Abdomen Pose) - Lie on your back and hug your knees to your chest for a few breaths. Stretch the arms to the side, palms facing up. Exhale, bring your knees towards the left elbow. Actively stretch the right arm in the opposite direction to counterpoint the twist. Keep the right shoulder on the floor and gently look towards the right. With each exhale, twist a little further and pull the abdomen to the right opposite your knees. You can also place your hand in your knees to deepen the twist. Draw the lower belly towards the tailbone to stabilize your core. Breathe through the nose and enjoy the twist for 30-60 seconds. Release the neck first, then bring the knees back to the center before swinging them to the right side.

8) Savasana (Corpse Pose)

Not a Yogi:

Go to a walk on a hot day or treat yourself to an Infrared Sauna which will help "light" that fire (since fire is the element for this chakra) that needs to be fueled.
Eat yellow foods or spelt, farro, beans, turmeric, ginger, cumin, cinnamon, bananas, corn, lemons, pineapple & chamomile.
Wear yellow or golden clothes.
EO to help ground are: Chamomile, Bergamot, Cedarwood, Rosemary, Ginger, Cinnamon, Lemon, Clove & Black Pepper.
Crystals/Gems: Amber, Citrine, Golden Topaz, Sunstone & Yellow Calcite.
Mantra for grounding is RAM.

"I now give myself permission to be true to myself.

I am a powerful, creative soul and it is safe for

me to shine my light brightly in the world".

-Anna Taylor

I Shine Brightly

Like the Sun

I Feel my Center.

I Am Courageous.

I Am Confident!

Stay Vibrant:)

Recipe Corner- Key Lime Pie

Sat, 11 Jul 2020 01:31:49 GMT

Key Lime Pie

This paleo-friendly Key Lime Pie will help satisfy your craving for something sweet on these hot summer nights. Using our graham crackers featured in our blog, this easy recipe will have you coming back for seconds.

Chakra Series- Sacral

Thu, 09 Jul 2020 01:37:14 GMT

Sacral Chakra Balance

Your Sacral Chakra, aka Svadhishthana, is considered the "dwelling place of self". It is located in the pelvic area just below the navel. This chakra is associated with relationships, your creative side, sensuality and sexuality. Water is the element that it is connected to.

Imbalances with the Sacral Chakra are an extreme will/desire to control things, people or events, shame of the body or self, wild and promiscuous behaviors, shallow relationships, feelings of inadequacy, dependency & overall difficulties with controlling or being controlled by emotions.

A balanced Sacral Chakra results in genuine intimacy, empathy towards others, generosity, cultivates creativity and inspiration, being in-touch with emotions while staying regulated, building healthy relationships & being able to stay empowered.

Yoga Routine to balance your Sacral Chakra:

1) Anjaneyasana (Low Lunge) - Start on all fours. Exhale and step the right foot forward until you fell a nice stretch in the left thigh and hip. Keep the right knee above the right ankle and the hip leveled. Inhale, lift the chest away from the pelvis and arms up, gaze forward at your thumbs. Allow the pelvis to sink down and forward while keeping the chest lifted.

2) Trikonasana (Triangle Pose) - From standing, take a big step and rotate your right foot 90. Activate your legs, lift the knee caps, press feet equally into the mat. Inhale, lengthen the spine, draw the belly in. Lift your arms parallel to the floor., exhale and bend from the hips above your right leg, shifting the hips towards the back of the mat. Bring the right arm down as far as it reaches. Lengthen the torso and pres into the feet and extend the left fingertips upwards. Look forward at the left hand and relax the jaw. BREATHE.

3) Utkata Konasana (Goddess Pose) - Stand with your feet wide and rotate both feet outwards. Exhale, bend you knees just above the ankle and bring the thighs parallel to the floor. Keep pushing the knees back. Engage your core and tuck the tailbone under. Bend the elbows at shoulder height 90 degrees. To release, inhale and straighten the legs. Exhale, arms to the side.

4) Upavistha Konasana (Wide-Angled Seated Forward Bend) - Sit straight, open your legs to a 90 degree angle with the pelvis. Rotate the thighs slightly outwardly and flex the feet. Place the palms on the floor in front of you. Inhale and lift the upper torso, creating a soft hollow in the spine. Stay here for a few breaths. Suck the belly in, exhale and fold forward from the hips, keeping the spine straight. Breathe long and deep for 1 minute. Exhale, push back up gently and close your legs slowly. Sit cross-legged for a few breaths before continuing.

5) Eka Pada Rajakapotasana (Pigeon Pose) - From all fours, bring your right knee to your right wrist, and the right ankle to the left wrist. The left knee can come outside the hip line (and the left foot to your right hip) or keep the shin parallel to the short-edge of the mat for a deeper hip opening. Slide the left leg straight behind you, in the axis of the body, not to the side. Check that the hips are leveled. Inhale, lengthen the torso, open the chest and look up. Exhale, slowly bend forward to rest the forehead on your hands. Breathe deeply for one minute, allowing the chest to sink into the floor and the hips to open. Inhale and come up, pressing back into all fours or downward facing dog before repeating on the other side.

6) Ardha Matsyendrasana (Half Lord of the Fishes Pose) - Sit with knees bent, feet on the floor. Slide the left leg under the right leg and bring the left foot alongside the buttocks. Cross the right ankle over your left knee, keeping both sit bones on the mat. Inhale, lengthen the spine, exhale start twisting towards the right. Press your right hand in the floor and hug your right knee towards your chest with your left arm. Look gently over the right shoulder. Hold for 5 breaths. Exhale, release neck and then untwist slowly. Repeat on other side.

7) Paschimottansana (Seated Forward Bend) - Sit with your legs straight in front of you. Find your sit bones and flex your feet. Inhale, lengthening the spine and tucking the belly in. Exhale, walk the fingertips towards the feet and slowly bend from the hip joint not the waist. The lower belly should touch the thighs first, then the ribs and head last. Inhale, lift and elongate the torso. Exhale, bringing the chest closer to your legs. Work towards holding your heels without compromising the length of the spine. To release, inhale lifting the torso and pulling the tailbone down into the pelvis.

8) Savasana (Corpse Pose)

Not a Yogi: Wear orange or eat fruits and veggies that are orange. Practice and chant the mantra VAM. Some Essential Oils that benefit the Sacral Chakra are Orange, Ylang Ylang, Sandalwood & Cardamon.

"Without any fear, I feel all of the emotions that arise in me.

My body is sacred. I am a creative and radiant soul.

I am passionate about my amazing life.

I feel energized everyday because I am in perfect health.

I AM Unique & Joyful".

Carly Marie

I am Radiant, Beautiful & Strong.

I Enjoy a Healthy & Passionate Life.

Recipe Corner- Red, White & Blue Cheesecake

Fri, 03 Jul 2020 01:01:36 GMT

Red , White & Blue No-Bake Cheesecake

We are continuing our Summer Sweet Series with a no-bake Cheesecake. Celebrate this Fourth of July with a festive Red, White & Blue Cheesecake. This flavorful, sweet treat will pair well with your grill-out. The crust is easy and boasts protein and nutrients that your store-bought crusts cannot pair to. This is sure to be a hit as you celebrate.

Stay safe, well & Vibrant. Happy Fourth of July!!

Chakra Series - Grounding yourself

Thu, 02 Jul 2020 00:44:56 GMT

Staying Grounded

With the world still full of uncertainty it may be difficult to get to the gym or your normal yoga center. We believe wellness can still be achieved while at home and is imperative now more than ever. We are going to be show-casing a summer series on the 7 chakras and different strategies for grounding and stabilizing each. Please stay posted as we will have video demonstrations to help you do easy yoga moves to balance while you may not be able to do your normal routine.

This week we will be focusing on your Root Chakra aka Muladhara. Your Root Chakra is located at the base of the spine, deep in the pelvic floor in the center of the body. The Element associated with it is the Earth. This is the chakra that relates to your familial roots, your parents, background, how you grew up & how you deal with the physical world currently.

Physically it relates to your lower back, legs, feet and process of elimination. Emotionally it affects your overall sense of security and stability. It relates to your security in your own skin, feeling safe and confident. Mentally stability within the Root Chakra is correlated to whether you can take care of yourself, your sense of belonging and feeling at ease in your own skin and body.

Imbalances in the Root Chakra can create energy blocks that can slow you down or cause you to be in over-drive.

The Yoga Sequence to ground your Root Chakra:

1) Sukhasana (Easy Pose) -Take a few moments to center yourself. Focus on the sound of your breath, as you breathe in and out through your nose. Feel your sit bones on the ground and focus on the earth beneath you, supporting you.

2) Balasana (Child Pose) - Sit on your heels, fold forward and rest your forehead on the mat. Allow yourself to relax, to let go of any tension, feeling or thought that no longer serve you. Notice how you slowly sink deeper into the earth.

3) Malasana (Garland Pose) - Squat with your feet as close together as you can, heels on the floor. Separate the thighs wider than the torso. Press the elbows into the inner knees; bring your palms together at the heart. Keep resisting the knees and lengthen the torso.

4) Uttanasna (Standing Forward Bend) - Exhale, bend forward from the hips, not the waist. Grab the opposite elbows. Allow gravity to lengthen your back. Press the heels in the mat and lift the sitting bones. Inhale, lift and lengthen the torso slightly. Exhale, release further in the bend. Notice how your torso naturally moves with the breath.

5) Tadasana (Mountain Pose) - Stand with your feet together. Lift the knee-caps, pelvis in neutral position, gently tuck the belly in, shoulders down, and top of the head reaching upward. Engage the arms beside the torso, palms facing each other. Close your eyes and imagine your roots growing deep into the Earth.

6) Virabhadrasana II (Warrior II) - Take a wide step and rotate the right foot 90 degrees. Exhale, bend your right knee, thigh parallel to the floor, knee bent above the ankle. Engage the left leg. Raise arms parallel to the floor, palms facing down, lower the shoulders. Lengthen the torso straight above the pelvis. Gaze at the fingertips.

7) Setu Bandhasana (Bridge Pose) - Lie on your back, bend the knees, feet hip distance apart, close to the groin. Keep the arms beside the torso, palms facing down. Inhale, lift the lower and middle back. Press into the arms and feet, engage the thighs. Exhale, slowly come down.

8) Savasana (Corpse Pose) - Lie on your back and breath in and out (4 square breathing).

If your not a Yogi, there are still things you can do to help balance and stabilize your Root Chakra. Wear the color red or eat foods (organic fruits and veggies) that are red. Practice chanting the mantra "LAM" (like OM). Walk outside in your bare feet or use grounding stones on your feet to help with stabilizing. Some great Essential Oils to use are: Frankincense, Patchouli, Myrrh & Cedarwood.

"Maybe you are searching

among the branches, for what only

appears in the roots".

Be Like a Tree

Stay Grounded.

Connect with your Roots.

Turn over a New Leaf.

Bend before you Break.

Enjoy your Unique Beauty.

Keep Growing.

Recipe Corner- Graham Crackers

Sat, 27 Jun 2020 01:03:11 GMT

Paleo Graham Crackers

We are starting summer with our sweet series. Start off with being the hostess with the best S'more's around. We are featuring a homemade graham cracker that are nutritious and paleo. If you can purchase local honey it will help with battling those nasty allergies! Top off with your dark chocolate or pair with some coconut milk for a nice treat. Adding Cinnamon will aide in concentration and energy throughout the day.

Stay well and stay updated on our summer treats for your grill-outs!!

Summertime Self Care

Wed, 24 Jun 2020 20:10:57 GMT

Summer is here!

Happy Summer! Days are getting longer with more sunshine and hotter weather. This summer is going to be a lot different without our normal sports, concerts and just overall festivities. But that does not mean that self-care and fun should be placed on the "back-burner". Now more than ever taking care of you and getting out to enjoy the world is imperative. Get creative with individual, family and friend activities & channel your inner child this summer!

Humans need community and interaction in order to survive and avoid mental ailments. Be sure to channel your inner child and run thru a sprinkler, walk beside a creek and practice daily gratitude to stay well! As summer rolls in and you are struggling to determine how to fill your time with those normal summer activities, invite all those things that made you "vibrantly you" as a child!!

Summer was always a favorite time of mine as a child. You could not get me to stop my imaginative mind from running. Get back to that mind and if you have children allow them to engage in some of your childhood curiosities and imagination. Creativity and letting loose will only aide in a healthy mind, body & soul.

The World is a Canvas

For Your Imagination.

You are the Painter.

There are NO RULES.

GET TO WORK:)

Stay vibrant and Beautiful and Embrace that Inner Child.

Recipe Corner- Smokey Pineapple Burgers

Sat, 20 Jun 2020 00:46:00 GMT

Smokey Pineapple Burgers

Fire up the grill for a delicious and nutritious burger for Dad. Grass-fed ground beef helps with healing the gut and pineapple is full of antioxidants, eases digestion, boosts immunity and helps with suppressing inflammation in the body. Add some grass-fed cheese to the ground beef mix and this will add to the protein in this amazing burger.

Stay Well and Stay Strong to all our Super-Dad's!!

Happy Father's Day!

Dadvice

Wed, 17 Jun 2020 16:20:55 GMT

Happy Father's Day

To those strong, selfless men who care for their families, especially during this pandemic, we are highlighting all of you this week.

Fatherhood is more like a brotherhood. To be a really great dad one has to be good to yourself so you can ultimately parent in a healthy way. Today's world is a lot different than in past where many men isolated their feelings and from reaching out on "advice". Opening up and sharing your fears, pains, and stress with other men allows you to release and will also teach your own children ways to ask for help. This will enable and teach the importance of normalizing and releasing emotions, leading to less likelihood of mental illness in the future. Talk to your family daily and ask them how they are doing. Reach out to buddies frequently and offer any advice. Seek out that friend that may be a new or expecting dad, the buddy who's going through a divorce, or someone who just needs to get the heck away from their kids screaming in their ear about homework (yeah I have been on some of those zoom meetings! Dad's don't pretend you haven't been trying to get your kid to shut up while on that zoom meeting). Catch up with college roommates and embrace Fatherhood and Brotherhood!

Being a Dad isn't an easy job, but always remember that kids grow up all too quickly, so take time to have tea or climb a tree with your daughter or playing football or dolls with your son:)

A strong man is willing to be vulnerable and allow himself to acknowledge that he doesn't have everything together. This isn't the past where you need to bottle everything up. Superdad embraces the need to reach out and to teach his children that being scared, sad, etc is okay. Let yourself be a "human" and on this Father's Day week/weekend, embrace the AMAZING MAN you are!

Two quotes today one for laughs and one for empowerment:) Happy Father's Day!!

-Daddy, I'm afraid of zombies.

-Zombies aren't real, they're just people with make-up on.

-Just like Mommy?

-Yep, just like your mom.

A FATHER

Thinks about his

CHILDREN

Day & Night, even when

They are not with him &

He will love them Forever

in a way they could

Never Understand.

Recipe Corner- Rosemary Roasted Almonds

Fri, 12 Jun 2020 01:46:40 GMT

Rosemary Roasted Almonds

Almonds are a sleep superstar. They contain magnesium, which promotes both sleep and muscle relaxation. As well, they’re rich in protein, which will help you maintain a stable blood sugar level while sleeping.

Stay well and sleep well!

Sleep and You

Wed, 10 Jun 2020 15:15:01 GMT

Sleep: The Effects on your Body

In a non-stop world, we are all impacted by a lack of sleep. Not getting enough can negatively impact your body in multiple ways. Having difficulties retaining new information or memories? Chances are, without those deeps zzz's each night your brain isn't getting enough time to efficiently store those memories. Your brain also processes emotions while you are sleeping, helping you to react better to stress in reality. Without enough time for your brain to identify how to effectively react to each emotion, you may find that you will experience short tempers or negative emotional reactions. If that lack of sleep turns c hronic, it can also lead to mood disorders (i.e. depression or anxiety).

Getting sufficient sleep also helps keep your heart healthy and happy. While you are asleep, your blood pressure goes down, allowing your blood vessels to get a break. Adequate sleep also helps with keeping blood pressure steady. On the opposite end, not enough sleep puts more pressure on your heart, which can create heart issues over time. During the deep waves of sleep, glucose levels drop allowing your body to stabilize. If you are not getting to the fullest deep sleep, you are putting your body in jeopardy of Type II diabetes because your body will have a difficult time responding to your cells' needs and blood sugar levels.

Fighting more illnesses or just getting sick more frequently? That could be a culprit of not enough sleep as well. When you are sleep deprived your immune system is slower in identifying harmful bacteria and viruses in your body, and takes more time to actually attack and destroy them, proving your immune system needs to be restored every night. Sleep also helps with weight control. Sleep deprivation messes with the hormones in the brain (leptin and ghrelin) which control appetite. When these hormones are out of balance the temptation for unhealthy food increases and you are less likely to want to move. This combo does not help with maintaining a healthy weight.

Also, make sure that you are not getting too much sleep, having more than 9 hours can actually be a negative thing. Optimal sleep cycles are 6-8 hours per night.

Tips to combat the sleep battle:

Turn off electronics at least an hour before so that your brain has time to shut down.
Take a supplement like 5-HTP, GABA or Melatonin.
Write down any racing thoughts and putting in a box to "deal" with the next day. When thoughts pop back up, watch them drift away on a cloud, water lily or sail them down stream.
Use a Magnesium Spray or bath soak ( find ours here ) to relax and take away the stress of the day.
Aroma Therapy . Diffuse relaxing/ calming EO's at night ( Lavender, Ylang Ylang, Stress Away, Cedarwood or Bergamot can help).
Take up meditation , mindfulness or Yoga/Pilates to restore your body.
Practice 4-Square breathing : breathe in, hold for four counts, breathe out, hold for four counts, and repeat.

"Sleep is the Golden Chain That Binds

Health & Our Bodies Together"

Thomas Dekker

Recipe Corner- Iced Matcha Latte

Fri, 05 Jun 2020 17:39:22 GMT

Iced Matcha Latte (mason jar preparation)

Needing a quick pick-me-up that is full of antioxidants during these dry and hot summer months? Try this easy Organic Iced Matcha Latte that provides both gut and immunity boosting properties. Pair it with Jackie's Matcha & Agave face masque for other added benefits. It will aide in helping re-hydrate both skin, body, and mind:) Sip to immunity and glowing skin.

Stay well and Vibrant.

Facial Wellness w/ Jacqueline: Matcha & Agave

Thu, 04 Jun 2020 13:44:30 GMT

Organic Matcha & Agave Masque

Only two ingredients this DIY masque boasts so many face/skin benefits!! Organic Matcha Tea reduces inflammation, evens skin tone, reduces acne, increases skin elasticity and will create a silky smooth face & texture. When mixed with Agave Nectar it helps to brighten skin, calm any irritations, reduces fine lines & will help to keep your skin soft, moist and supple. Enjoy this video as Jackie demonstrates how to keep your ever glowing self vibrant and well!!

"Take care of your inner, spiritual beauty.

That will reflect in your face."

-Dolores Del Rio

At Home Wellness Tips

Wed, 03 Jun 2020 16:14:41 GMT

At Home Wellness Ideas

As the world opens back to a new normal, social distancing is still important. Needing some ideas for engaging with family, friends, or just self-care for yourself after a stressful several months?

Here are some mindful activities:

1) Clear out your online shopping cart wishlist: if you have had your eye on something for some time click on the "check-out" button and pamper yourself (remember to support local businesses:) ).

2) Engage in a wellness activity: Go for a run/hike; dance; 30 minute breathing exercise; 30 minute meditation. Invite others or do a zoom meditation to connect with others in a healthy way.

3) Glow up your skin: Do at-home facials with friends, family or just pamper yourself (Be sure to check out Jacqueline's facial wellness for great tips!!).

4) Invite your friends to a group video (wine?) party: Throw a virtual party! Prepare food for yourself or do a social distance yard party. Make it a wine night ( if you wish) and cheers to more life, joy and connection!

5) Try reflexology: Research has shown that certain trigger points in our hands and feet are linked to different organs and can help with rejuvenating and energizing different areas of the body. Google a reflexology map or check out this site to help to alleviate any ailments or stressors in the body : https://www.wellandgood.com/good-advice/foot-reflexology-chart/

6) Treat yourself to a homemade H oney Sugar Body Scrub : Exfoliate that dead winter skin with a nourishing body scrub. Combine honey with brown sugar and coconut oil in a mixing bowl. Mix them thoroughly (and add more coconut oil if it is too crumbly). Put your scrub in a container and use it in the shower or divvy it up and show some love to neighbors or friends:)

"Health is a state of BODY.

Wellness is a state of BEING."

J. Stanford

Recipe Corner-Watermelon, Cucumber & Feta Salad

Sat, 30 May 2020 00:50:57 GMT

Watermelon, Cucumber & Feta Salad

Staying hydrated during the summer months is key. Both Watermelon and Cucumber are full of water and are excellent together in this simple salad. Use this to complement your grill-outs or as a simple snack for all your summer activities.

Warm weather skin care

Wed, 27 May 2020 15:16:20 GMT

Summer Skin Care

Summer is almost here. With that means long days in the sun, pool-time and those pesky mosquitoes lurking. Many of us quickly reach for that sunscreen and chemical based insect repellent and lather them all over our body without even giving it a second thought of what we are putting on our skin. The skin is the largest organ and due to its porous nature absorbs all those chemicals, delivering them quickly to organs and our bloodstream. We have all heard of label reading for food and if you can't pronounce the ingredient that you probably should not be ingesting it. So, why don't you do that for your self-care items? When's the last time you read what's in your shampoo, laundry detergent or body-care items? Yet this is just as important.

So going back to those summer cookouts and pool time. Most sunscreens contain chemicals like sodium lauryl sulfate and petroleum-based ingredients (yikes...the last time I checked putting ingredients that can run a car is not something I want on my skin) which can cause toxicity in the organs. Phthalates, which is a plastic that holds the color and scent together, when used on the body interferes with essential endocrine system functioning. Some other ingredients to avoid are artificial colors, parabens, oxybenzone & PABA (all which can cause organ toxicity and hormone disruptions).

So what can you use? Always try to use natural alternatives. For insect repellents citronella, rosemary, and wintergreen essential oils can be blended together in a spray bottle and will not only deter bugs, but also provides a nice refreshing boost to your skin. Some great, natural alternative choices for sunscreen brands are Alba Botanica and Blue Lizard . Spending a lot of time in the pool? Use coconut oil on your hair to keep it hydrated and as a protectant barrier towards harsh chlorine exposure.

Always be mindful of the time you are spending out in the sun. Remember that 11-2 is peak harmful sun ray exposure time. Replace your old sunscreens with less toxic ones and enjoy healthier and happy skin.

Here's to health and knowledge as you get some fun time in the sun. Stay well!

Life's a Beach,

Enjoy the Waves!

Recipe Corner - Loaded Potato Salad

Fri, 22 May 2020 02:03:43 GMT

Grainy Mustard Loaded Potato Salad

Complement your Memorial Day cookout with this easy and flavorful potato salad!

Facial Wellness with Jacqueline

Fri, 22 May 2020 01:57:09 GMT

DIY Organic Apple Cider Vinegar Toner

This easy DIY toner is made with simple and organic ingredients. Apple Cider Vinegar (ACV) is a perfect astringent that balances your pH and helps with preventing and treating acne. It is mixed with Elderberry Green Tea which dilutes the acidity and provides antioxidants and helps with fine lines and wrinkles. In our blend we add Lavender EO which is a natural anti-fungal agent, reduces redness, inflammation & irritation. Shake when mixed and spritz to a glowing and radiant you.

Here's to a Radiant and Vibrant YOU!

Stay Well!

Gratitude for all our Heroes

Wed, 20 May 2020 18:27:36 GMT

Memorial Day A Time to Remember

As we approach Memorial Day weekend let us take a moment to remember all the lives lost so that we may have our freedom. Expressing gratitude is so essential during this time. Even though we are going stir crazy as the U.S. begins to open, we must remember our fallen soldiers who fought for our right for a "normal routine". Now is also a great time to express a thank you to all the front-line providers who were willing to put their lives at risk to keep us healthy and well. We've partnered with some local business, donating some of our products, to create care packages for frontline workers of Cincinnati.

We want to keep the giving going, so we are offering a Memorial Day Special which includes a 90 minute massage for the price of $85 and 25% off products. Stay healthy and well and consider purchasing a gift card for your favorite first responder or hero in your life.

We are excited to announce our re-opening set for the week of Memorial Day. We will be sending out information on our new protocols to keep everyone safe as we re-open to the public.

We at REAL Wellness extend our gratitude for all who have fought, are fighting, and will fight for our continued freedom. Stay safe and well and Happy Memorial Day.

Memorial Day:

Is a time to remember,

to honor and show our respect

for all the men and women

who gave up their lives

for the country they fought to protect.

Although we cannot

picture all their faces

nor recognize each person's name,

we give thanks today for

those brave U.S. soldiers.

When called by our country, they came.

HOME OF THE FREE ,

BECAUSE OF THE BRAVE

Recipe Corner - Pan-Seared Salmon with Avocado Gremolata

Sat, 16 May 2020 15:35:52 GMT

Pan-Seared Salmon with Avocado Gremolata

Wild-caught Salmon is full of Magnesium. When you add Avocado, it only boosts it's healthy fats and creates another dose of Mg for your body. Easy to make, your whole family will enjoy!!

Magnesium and your body

Wed, 13 May 2020 16:45:57 GMT

T he Powerhouse Mineral: Magnesium

Magnesium (Mg) is one of the most vital minerals in the body and, yet, still remains the most deficient . If you are stressed or in a constant state of overload, your Mg levels are most likely depleted. To support your adrenals and balance your cortisol (both which have a huge impact on wellness) Mg is a must.

Mg has many benefits, and with out it, many areas of your body can [and will] be affected.

First, let's talk about benefits. Mg helps to support your immunity, building a healthy gut flora and to regulate your thyroid. It is also essential for the formation of bones and teeth. Mg aides in the metabolism of Calcium (Ca) and Potassium (K), which, if there is a build-up of these two elements, can create stress in the body. Mg helps improve the insulin response by lowering insulin resistance and is pivotal for performing numerous chemical reactions in our body essential for good body health.

Now, very low Mg levels will inhibit your pancreas' ability to secrete insulin, in turn, creating blood sugar imbalances. With out this mineral, maintaining a normal heartbeat/rate and our nerve function & transmissions would be next to impossible for the body.

So how do you know if you are experiencing a deficiency?

Some signs are:

Muscle cramps/twitches
Anxiety and depression
Osteoporosis
Fatigue, mental fatigue & Weakness
High Blood Pressure
Asthma (Magnesium helps regulate Calcium and too little creates a Calcium build-up)
Irregular Heartbeat (due to Potassium imbalance)
Constipation
Insomnia (Mg helps with GABA production which is your body's "natural valium")
Numbness/Tingling

You can always take a supplement to help with boosting your MG levels, but ultimately the best way is with food. Several foods that offer high doses of the mineral are:

Leafy greens; Pumpkin & Sunflower Seeds; Quinoa; Fish (wild-caught salmon and Mackerel are the highest); Squash; Beans and Lentils; Dates; Molasses; Dark Chocolate; Avocado

Our Magnesium Spray is also a quick and easy way to get that much needed boost when you are feeling down, anxious, or fatigued. Just spray on either your wrists or ankles and rub in. The Magnesium flakes mixed with the carrier oil will deliver the mineral to the areas of your body that are depleted. Added benefit is the Relax Oil Blends provide other aromatherapy properties to your day. Safe for both children and adults, so spritz the stress away:)

"Give your stress wings & let it fly away!" Terri Guillemets

"Sometimes the most productive thing you can do is RELAX!"

Recipe Corner-Fudgy Brownie in a Mug

Fri, 08 May 2020 14:28:55 GMT

Brownie in a Mug

Celebrate mom either in-person or remotely with this quick and nutritious paleo brownie recipe! This chocolatey brownie will satisfy your sweet tooth and will provide a nice dessert to relax and chat with the woman you love. Happy Mother's Day:)

Facial Wellness with Jacqueline

Thu, 07 May 2020 21:37:55 GMT

Yogurt and Turmeric Face Mask

We are excited to feature Jacqueline who will be a part of your wellness regimen! She is demonstrating different DIY face masks and other organic remedies to help with cleansing and detoxifying your skin.

This mask uses a probiotic yogurt and turmeric (that's it). Probiotic yogurt has enzymes to help purify and cleanse toxic bacteria out of the skin (like that bacteria that builds up creating acne and blackheads). Turmeric has anti-oxidant properties, revitalizes, rejuvenates and detoxifies skin. It also aides in reducing wrinkles, fine lines & scars.

Here's to a Radiant and Vibrant YOU!

Stay Well!

Mantras for Women

Wed, 06 May 2020 16:32:29 GMT

EMPOWERMENT

This week are focusing on the power of women. As we celebrate mothers or the women that we love most EMPOWERMENT is key during this time when many may be experiencing self-doubt, uncertainty and maybe some of those "stinkin thinkin" thoughts (see last weeks blog)! While we are practicing stay-at-home regulations, tensions within families are prevalent. I have heard many of my friends doubt themselves as a mother/wife/partner/sibling/daughter, etc. Now is the best time to kick that negativity to the curb!

The power of words are remarkable (even better if you can get descriptive and use objective instead of subjective wording). For example: "Mom I love that you take time every week to talk to me on the phone. It shows me that you really value our time together and want to learn about my week which excites me"! Subjective would be "I like our phone calls". Nice but not as powerful!

We acknowledge that this Mother's Day many will not be able to physically be with their loved ones, and that may mean you are getting creative on ways to express love and gratitude. As mentioned above, words and affirmations are powerful tools for healing and are great add-ons to your creative gifts this year! Below are some ideas for empowering mantras:

Put yourself on the top of your to-do list everyday and the rest will fall into place.
Regardless of how everyone else feels about me, I am going to choose to be happy and completely love myself today.
I am not a bad mom, I am a mom having a bad day.
Today I will do my best. I will be proud of myself for my accomplishments (no matter how big or small)! If I start to get stuck on stressors, I will take a step back, forgive myself, put it behind me and I WILL MOVE FORWARD:)
Your day will go the way the corners of your mouth go (so smile beautiful and make it as amazing as you are!)
It's okay to ask for help...remember you can do anything, but you cannot do everything:)
Keep shining...the world needs your light and remember to embrace the light you give.
Get up; Dress up; Show up & NEVER GIVE UP!
Be the reason someone smiles today.

In our Mother's Day bundle for sale on our SHOP section we have included a card with a strong affirmation. Also included in the package are some good grounding blends for aromatherapy (my favorite is the Body and Room Spray in our meditation pack).

We will be sharing a recipe on Friday to share with family and friends as you celebrate in person or remotely!

STAY SAFE AND WELL! Happy Mother's Day:)

Recipe Corner - Orange Cranberry Almond Muffins

Thu, 30 Apr 2020 20:28:37 GMT

Orange Cranberry Almond Muffins

These quick and simple muffins are an easy way to get your protein and vitamin C. One muffin contains only 219 calories, has 5 grams of protein, 4 grams of fat & 4 grams of fiber! If you want to add more protein and fiber chop up your favorite nuts to add:) Perfect for in-between meals or a night-time snack to de-stress. Enjoy and here's to Muffin' but health and wellness:)

Allow a few minutes for muffins to cool and Enjoy!

Free Yourself from "Stinkin' Thinkin'"

Wed, 29 Apr 2020 16:24:35 GMT

How to Kick Stinkin' Thinkin' out of your life

Common errors in thinking, or what we like to call Stinkin' Thinkin', are unhealthy or irrational thoughts that can create barriers to being your most vibrant self. While there are over 50 types, here are a few of the most common ones:

Personalization (The world revolves around me. If someone doesn't call me back "they hate me", not that they possibly could be busy) ,

All-or-Nothing thinking ("I cannot lose weight so why even try to eat healthy or exercise".),

Mind-Reading (Making assumptions about what people's perceptions are about you),

Fortune Telling (aka. self-fulfilling prophecy-your belief becomes true because you have ultimately brainwashed yourself into making it a reality),

Overgeneralization (You fail one test, so you will fail all tests in the future or you label yourself a "failure"), Catastrophizing (Having no valid evidence to back up your beliefs..."I lost my job, so I will never be employed again".),

Filtering out the Positive (Only seeing things in a negative light), and my favorite

"Shoulding on Yourself" ("I should have..." you fill in the blank:). You don't have to memorize or identify which error in thinking you are experiencing to help kick them out of your life, but awareness into when you are doing so is key to fight the nasty bugs out of your head!

Again the body and mind are so resilient and can combat these thoughts to help improve your overall mood and well-being. This world is facing a lot of uncertainty at this time, and you may find yourself engaging in some, if not all of these distortions (i.e. "I will never find a job again"; "I can never go out to eat again or do my normal activities"). It is perfectly healthy and normal to validate your emotion and situation (i.e. "This is very scary/difficult/sad to be uncertain where I will get a job at".) But it's the next step that individuals get stuck with. Many focus on or ruminate over the thought and emotion instead of disputing the belief.

Asking yourself these three questions will help you to identify if your thought/belief is rational:

1) Is my thinking based on fact?

2) Is my thinking helping me feel the way that I want to?

3) Is my thinking helping me achieve my goals?

If you get a no answer to any of these, you are experiencing an Irrational belief .

Let's go back to that friend that didn't call you back. Automatic thought "My friend didn't call me back so she must find me annoying or maybe I did something wrong? Ugh whatever... she's such a brat!" (What's the evidence that you did something wrong or are you really annoying?? If I looked up the definition of annoying would I find a picture of you?). Meanwhile you forget to take into consideration that she has been laid off from her job and stuck at home with her four kids during this pandemic. If you remember this then you will experience empathy and shift the focus off yourself. It shifts believing that you are a bad person and takes away resentment for her.

There are so many examples. We challenge you to do a thought diary for the day. Notice any themes that come up for you ("I'm a bad mother/father/wife/husband"; "I will NEVER succeed"; "I am hopeless and lost"). See what you discover and remember to dispute to focus on how amazing you actually are. We do not give ourselves enough grace. Today is your day to kick out the negatives and regain power!

We are focusing on our Aromatherapy blend set this week. Our blends have been specially picked to emphasize the meaning behind REAL. So today instead of worrying, identify one way you are going to RELAX, ENERGIZE, ACTIVATE (all your senses, mind and body), AND LIVE!

STAY WELL AND EMBRACE YOUR AWESOMENESS:)

Recipe Corner: Create your own Smoothie

Thu, 23 Apr 2020 17:40:38 GMT

Gut-Friendly Smoothies

Remember choose your adventure books? Today get your family together or zoom with some friends and get creative with a choose your own smoothie adventure! Smoothies allow you to get a ton of nutrients and are a fantastic way to help restore your gut! If this is your first time making a smoothie, do less veggies and fruits and addon's so your body can adjust accordingly to all the nutrients you are supplying. Adding too many for your first time can shock the bowels.

Here's the steps:

Choose a base (start with about 1/2 cup and add more based on consistency) .

Water • Organic Grass-fed Milk (Snowville is a good brand) • Nut milk (almond, cashew, coconut) • Coconut Water • Plain dairy Yogurt • Plain dairy or non-dairy Kefir

Choose 1-2 fruits (<2 cups per smoothie).

Apple • Avocado• Berries • Cherries • Grapes • Kiwi • Mango • Melon • Nectarine/Peach • Orange • Papaya • Pear • Pineapple.

Choose 1-2 Veggies (>2 cups per smoothie).

Dark Leafy Greens (Spinach, Swiss Chard, Kale, Beet Greens) • Beets, cooked without skin • Carrots • Celery • Cucumber • Frozen Broccoli • Pumpkin (yummy with cinnamon and vanilla) • Cooked Sweet Potato

***Celery and Cucumber contain a lot of water, so you may need less base if you use these veggies***

Choose a fat/protein

Avocado • Chia seeds • Coconut Oil or Shredded Coconut • Flax seeds or Oil • Nuts or Nut Butter • Collagen from grass-fed cows • Sunflower Seeds • Protein Powder (be careful of harmful additives. Garden of Life is a good brand)

Choose an extra flavor or added gut nutrition boost

Cacao nibs • Ginger • Turmeric • Other spices (Nutmeg, Cinnamon) • Vanilla or Mint Extracts • Herbs (Mint, Basil, etc) • Unsweetened Cocoa Powder

Added Supplement (Optional):

Collagen • MCT oil • Probiotic • Prebiotic • L-Glutamine • Psyllium seed husk powder.

Add all ingredients into a blender or Ninja juicer and blend until everything is completely mixed. Add more base if you like a smoother consistency.

Be sure to post your recipe with a pic and #realwellnesscincy so we can share your creation!

Stay connected and WELL:)

CHEERS TO A HAPPY GUT!

Gut Health=Total Health

Wed, 22 Apr 2020 19:51:31 GMT

Why is Gut health so Important?

By now you have probably heard, if not read, information on the importance of gut health. We here at REAL Wellness want to help you better understand your gut and ways to repair and improve your overall gut health as part of your wellness regimen!

Our gut is considered our second brain, and just as you take great strides to ensure you protect your brain, we must do the same for our gut. Your intestinal wall naturally has some cracks/gaps which are essential to allow water, healthy nutrients & proteins to enter the body and blood stream. Our high-sugar, low-fiber diets mixed with our "on-the-go" & often highly stressful lives creates a not so happy mix for our guts. When our bodies are under a lot of stress, or we have ingested contaminated foods with GMO's and other toxins, our lining becomes agitated and these gaps increase causing more permeability. Another culprit is taking aspirin, acetaminophen, and antibiotics. Frequent use of these go-to products causes irritation in the gut lining that can disturb a healthy gut flora (normal bacteria in our gut).

When the gaps or holes occur, it allows for undigested food particles, toxins and unhealthy parasites to "leak" into the bloodstream. The body senses danger as these are foreign invaders. Your body will start to produce antibodies which can trigger an immune response like diarrhea, headaches, fatigue, brain fog, gas, and joint pain.

There is a reason we have seen such a rise in autoimmune diseases (which literally is your body being at war with itself). So how do you know if you have been suffering with symptoms of unhealthy gut balance?

Signs:

Chronic diarrhea, constipation, gas or bloating; Nutritional deficiencies; Poor immune system; Headaches, brain fog, memory loss; excessive fatigue; Skin rashes (problems like eczema, acne, rosacea); Cravings for sugar and carbs; Arthritis or Joint Pain; Depression, Anxiety, ADD/ADHD; Autoimmune Disorders (Rheumatoid Arthritis, Lupus, Celiac Disease, or Crohn's).

The benefit is that the gut can heal. Here's what you can do.

HAPPY GUT, HAPPY YOU!

Recipe Corner-Vegan Blueberry Pancakes

Fri, 17 Apr 2020 18:28:00 GMT

Vegan Buckwheat Blueberry Pancakes

This week we are featuring Vegan. Buckwheat is high in fiber, helps reduce bad cholesterol, reduces blood sugar. Blueberries are full of antioxidants and adds some extra flavor and color. Make it for either breakfast or dinner to get creative while you are cooped up in the house:) Share your recipe stories with us on our Facebook page!

Ingredients:

-3/4 cup Buckwheat Flour

-1/2 cup Almond Flour

-1 tsp. Baking Powder

-pinch of Sea Salt

-1/2 ripe Banana

-2/3 cup plant-based milk (Almond or Coconut)

-1 tsp. Vanilla

-1/3 cup fresh or frozen Blueberries

-Coconut oil for cooking

-Maple Syrup

-Optional: Banana slices to top

Directions:

1) In a large bowl, mix together the buckwheat flour, almond flour, baking powder and salt.

2) In a separate bowl blend the banana, plant-based milk and vanilla together.

3) Combine the wet and dry ingredients by gently stirring until just combined (don't over-stir).

4) Heat up a pan to medium heat and add a small amount of coconut oil to coat the surface.

5) Spoon 2-3 tbsp. of batter onto the pan and gently place some blueberries on top.

6) Once the pancake starts to bubble (about 2-3 minutes), flip and cook for an additional minute.

7) Top with maple syrup (or agave nectar) and banana slices if you prefer.

Here's to happy gut health:) ENJOY!

Vegan & Organic vs. Cruelty-free & Natural Products

Wed, 15 Apr 2020 14:41:45 GMT

The Benefits of Vegan & Organic Products

Vegan & Organic vs. Cruelty-Free & Natural

We are excited to announce the launch of our line of wellness products and that we will be releasing more soon! REAL Wellness has chosen to use both Vegan and Organic ingredients to provide a healthy way to meet your self-care needs. Why Vegan and Organic? Vegan uses ingredients that are not derived from an animal or animal byproduct (like beeswax, honey, collagen, lanolin, keratin). This is different from "cruelty-free" products, which means that the products or ingredients have not been tested on animals, but can still contain animal by-products. Our products are neither tested on animals or use animal byproducts.

For those with sensitive skin or allergies Vegan is a great option. Another benefit is that with Vegan products you are actually absorbing and utilizing more of the vitamins and minerals in the product because it is plant-based. One note is that some Vegan products may need to be stored in cooler temperatures since they do not have preservatives.

Organic means that the product was grown without use of pesticides, synthetic fertilizers or GMO's. "Natural products" do not contain anything artificial or synthetic but does not imply that is does not use GMO's. Be mindful of what you put on your body! It is important to use healthy products since your skin absorbs those GMO's into your organs, which can have the same negative effect as it would if you ingested it.

Check out all of our products and be sure to stay tuned for more to come!

"I am healthy + filled with energy"

STAY WELL

Recipe Corner-Green Beans with Pine Nuts

Sat, 11 Apr 2020 14:40:03 GMT

Roasted Green Beans with Pine Nuts

To complement your Easter meal, fresh Green Beans are a great way to add some greens which are chock-full of healthy vitamins such as calcium, iron, magnesium, zinc & potassium.

Ingredients:

-9 oz. green beans, top and tailed, halved

-1 red onion, thinly sliced

-2 garlic cloves, thinly sliced

-2 TBSP EVOO

-2 TBSP Balsamic Vinegar

-2-4 TBSP Pine Nuts

Directions:

Preheat oven to 350▫

Place the Green Beans, Onions, Garlic & EVOO on the baking tray. Toss to coat the beans.

Transfer into the oven for 20-30 minutes, tossing occasionally, until the beans are tender.

Drizzle with balsamic vinegar and sprinkle with pine nuts (try roasting the pine nuts for a minute to give an added crunch) to serve.

Enjoy!

Clean 15 and Dirty Dozen

Fri, 03 Apr 2020 17:58:28 GMT

THE LIST IS OUT!

It's out! The list for the Clean 15 and Dirty Dozen produce has been released for 2020. Summer is in the air, which means fresh produce is going to be readily available. It is always good to know which ones are better to pick organic vs. non-organic. When possible, try to purchase all organic, but here's the list of the best choices.

Remember, the Clean 15 are okay to purchase non-organic and the Dirty Dozen you want to try to purchase organic or frozen organic. Reason being, the Dirty Dozen contain the highest amounts of pesticide residue while the Clean 15 have the lowest levels of pesticide contamination.

Clean 15 Dirty Dozen

-Avocados -Cauliflower -Strawberries -Peaches

-Sweet Corn -Cantaloupes -Spinach -Cherries

-Pineapple - Broccoli -Kale -Pears

-Onions -Mushrooms -Nectarines -Tomatoes

-Papaya -Cabbage -Apples -Celery

-Sweet Peas (frozen) -Honeydew Melon -Grapes -Potatoes

-Eggplants -Kiwi

-Asparagus

Also, check back with us as we will be partnering with local farms/vendors to help you gather the most sustainable products. We will be offering boxes that will be delivered to you. Almost like click-list, but you are getting local produce.

Knowing that we can work together to help local farmers and vendors is always a plus and shows the strong community we have!

Recipe Corner - Avocado Deviled Eggs

Fri, 03 Apr 2020 17:25:15 GMT

Avocado Deviled Eggs

With Easter around the corner here's a creative twist on your basic deviled egg! Avocados boast healthy fats and omega 3-fatty acids. They are also full of Vitamins C, E, K, B-6 and Magnesium.

Health benefits are numerous, but to name a few they are beneficial to your heart, vision, decreasing inflammation and detoxifying the body.

INGREDIENTS:

-4 hard boiled eggs

-1/2 Avocado

-1 tsp cilantro

-dash of garlic salt

-salt and pepper to taste

DIRECTIONS:
-Peel eggs and slice in half. Scoop yolks in a bowl.

-Cube avocado and place in the bowl. Mix the yolks and avocado together.

-Once mashed together mix in the seasonings.

-Scoop the mixture back into the egg whites evenly.

-Serve chilled.

ENJOY!

Boost your immunity with our Liposomal C

Fri, 03 Apr 2020 16:24:26 GMT

COVID-19 got you feeling down?

Imagine how it has impacted your immune system! Your once-active lifestyle has been effectively distanced, and that’s supposed to have a positive impact on your health? What you need is a boost. Stay ahead of the curve!

Liposomal C is always beneficial to your daily routine, but in troubling times such as these, it is as essential as toilet paper. Liposomal C’s 90% absorption rate makes conventional supplements obsolete. The faster the supplement gets into the bloodstream, the faster it can get to work and provide you with an efficient, effective immunity boost. Why waste your time with ordinary Vitamin C supplements, which are absorbed into the digestive tract five times slower? Get your immunity up running to its full functionality now!

Liposomal C is a powerful natural antioxidant, offering support to your liver and other vital organs during times of stress or illness. Our recipe is imperative for the growth and repair of tissues in the body and freeing those free radicals from your system.

The secret? Liposomal C provides your body with a protein that aides in helping regrowth of skin, cartilage, tendons, ligaments, blood vessels and collagen. Try Liposomal C and make your immune system the best it can possibly be.

It’s a secret no longer-- you’re in the know. Live longer, look better, feel great! Don’t face the pandemic at your weakest point, buff up your immune system now with Liposomal C. It’s like a personal trainer for your bloodstream.

Please contact us on how to get this product delivered to you. We support your immunity during this time and believe that this can help with strengthening you at this time of increased stress in our community.

“The Greatest Wealth is Health”.

Recipe Corner-Chicken Soup with Ginger and Curry

Wed, 01 Apr 2020 00:38:55 GMT

Chicken Soup with Ginger and Curry

This chicken soup has ingredients that boost your immune system, provides anti-inflammatory & detoxifying benefits. The ginger aides in digestion, reduces inflammation & supports

cardio health. Both garlic and curry are immunity boosters, can ease digestion, and

are natural detoxifiers!

Ingredients:

3 TBSP EVOO

1 small onion, diced

2 carrots, peeled and chopped

2 celery ribs, sliced

1 3-inch piece of ginger, peeled and sliced into slivers

2 garlic cloves, minced

1/2-tsp curry

4 cups organic chicken stock

2 cups water

1 lb free range chicken, shredded

scallions for garnish

fresh cilantro for garnish

Directions:

-Heat EVOO in a large pot.

-Add the onion, carrots, celery, and ginger and cook for 6-7 minutes or until the onion is soft and translucent, stirring occasionally.

-Toss in the garlic and cook for an additional 1-2 minutes, until the garlic is fragrant, stirring occasionally.

-Add the curry powder, chicken stock, and chicken and stir to combine.

-Continue to cook until the soup reaches a simmer. Then reduce heat to medium-low, cover with a lid, and let simmer for about 20 minutes.

-Garnish with scallions and cilantro, if desired.

Enjoy!

Healing energetically while at home

Wed, 01 Apr 2020 00:38:52 GMT

Healing can still occur while being at home!

You are unique. In a world that is non-stop and full of stress, our body's natural energy can become agitated and stagnant, creating a recipe of ailments both physically and emotionally. The LIFE Biofeedback System aides in identifying those areas of blocked energy and provides gentle waves to get your body back in flow and synch in harmony.

How does this work? You have a specific genetic makeup. Everything from your name, date/time/place of birth and your current living address is individual to you. Think about calling someone on a cell phone...the LIFE System is "dialing" into your body (aka calibration).

The System will scan your body to pick up and identify different imbalances and stressors that can cause both emotional and physical ailments/conditions. Even during a remote session (called metaspace) your body can still benefit. Once it is calibrated to your body the device will send gentle waves or signals to help with reducing stressors (which we all know we may have just a few of these). The LIFE session will help with moving toxins and pathogens that create energy blockages. The purpose is to support organs that are in distress. The body is a powerhouse and meant to be a natural energy healer. Once these organs receive the support they need your body will feel more energized, rested, and cleansed!

To learn more or schedule your remote Biofeedback session today give us a call at 513.351.4700.

Stay empowered...REMEMBER, Relax, Energize, Activate, and of course LIVE!!

real_wellness_connection

Power of Gems

GEMSTONES

Craniosacral Therapy (CST)

What is CranioSacral Therapy

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Baked Salmon with Turmeric

Infrared Series- Immunity and Longevity

Immunity & Longevity

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Cara Cara Orange & Cucumber Salad

Sauna Series-Cardio & Fitness Benefits

Cardiovascular & Fitness Benefits

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Paleo Chewy Cinnamon Cookies

Sauna Series-Benefits of Far Infrared Sauna

Far Infrared vs. Traditional Sauna

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Sausage & Apple Stuffed Acorn Squash

Self-Care Series: Natural Supplements

Natural Supplements

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Pet Casserole

Self-Care Series: Pet Health

Pet Health & Wellness

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Pumpkin & Apple Soup with Spices

Self-Care Series: Levels of Self-Care

Self-Care on 8 Levels

Honey & Cinnamon Roasted Pumpkin Seeds

Honey & Cinnamon Roasted Pumpkin Seeds

Detox Series- Mind Clutter

De-cluttering the Mind

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Black Bean & Quinoa Chili

Detox Series- Magnesium

Benefits of MG for Detox

Recipe Corner-Golden Beet with Grapefruit & Mint Salad

Golden Beet and Grapefruit Salad

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Far Infrared Sauna

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Lavender Lemonade

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Crown Chakra

Tropical Acaí Bowl

Tropical Acaí Bowl

Chakra Series-Third Eye (Brow)

Third Eye Chakra (Brow)

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Blended Blueberry Lemonade with Mint

Chakra Series-Throat Chakra

Throat Chakra

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Kale, Roasted Sweet Potato & Brussel Sprout Salad with Maple Dressing

Chakra Series-Heart Chakra

Heart Chakra

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Grilled Corn, Mango & Black Bean Salad

Chakra Series-Solar Plexus

Grounding your Solar Plexus

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Key Lime Pie

Chakra Series- Sacral

Sacral Chakra Balance

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Red , White & Blue No-Bake Cheesecake

Chakra Series - Grounding yourself

Staying Grounded

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Paleo Graham Crackers

Summertime Self Care

Summer is here!

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Smokey Pineapple Burgers

Dadvice

Happy Father's Day

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Rosemary Roasted Almonds

Sleep and You

Kale, Roasted Sweet Potato & Brussel Sprout Salad
with Maple Dressing