Mindful Chatter

Healthy Hair-Naturally

Have you fried your hair with flatirons? Have you overused curling irons, blowdryers and chemicals? Or is your hair dry or thinning for no real reason? Many of my clients ask about healthy ways to treat damaged hair. First let me say that oftentimes a mineral deficiency, thyroid issue and or a liver or kidney imbalance can also contribute to hair dryness or hair loss. But here are a few tips from our "medicine cabinet." Enjoy!

                                                                     

1-Nettle Tea

Nettle has been around since prehistoric times. It is used to help with a host of issues such as urinary issues, hair loss, diabetes, viruses and bacteria. Drinking the tea can help with any internal imbalances but washing the scalp with nettle leaves can help the hair to regenerate. To prepare the tincture use six-seven fresh leaves or two spoons of the dried plant. Allow them to sit in half a liter of alcohol for ten days. The mixture is then used to rub the hair root.

 

2-Emu Oil

Emu oil contains essential fatty acids that nourish the hair shaft. Emu Oil contains Vitamin E and many anti-inflammatory benefits.It also contains Vitamin A to repair and Oleic Acid, known for regenerating skin and helping with wrinkles. So Emu Oil is also beneficial for the skin as well..

Here are directions for using Emu Oil on the hair. Taken from uniquelyemu.com

1. Rub your hands together to spread the emu oil.
2. Using your hands apply the emu oil into your hair, spreading the emu oil all the way from the ends of the hair shaft to the roots. Apply more emu oil if needed or for longer hair.
3. For a complete scalp treatment, continue your application of Emu Oil by applying the emu oil a drop a time directly onto the scalp. This can be accomplished by parting the hair and applying the emu oil to the exposed skin of the scalp. Continue by moving about a half an inch over and repeating the process until the area you want to treat has been covered. Then massage the emu oil around until it covers the entire scalp or desired area. You do not need to rub the oil all the way in because emu oil will absorb into skin of the scalp on its own.

 

3.Vitamin B12

A B12 deficiency can cause anemia, hair loss, fatigue, and mental confusion. It tends to occur in people with intestinal or stomach issues. The best sources of B12 are meat, eggs, fish, poultry and dairy. You may need to supplement with B12 but have your levels checked first.

 

4. Horsetail

 Horsetail is a good source of silica which can make the hair shiny and strong. This can also be found in tea and it is often paired with caium in many nutrition supplements.

 

5.Jojoba Oil

Jojoba oil is a natural product derived from a desert plant and it is similar in composition to the sebum that protects the hair shaft. It can really help with dry hair and it can even enhance your hair color because it brings the shine back. This is my personal favorite, I use it at least once a week on the ends of my hair, and on the top where I flatiron it more. Just pour a small amount in your hand and rub it into your hair, I usually leave it on overnight. You can also use jojoba oil as a moisturizer for the body.        

                                                 

Note: hair loss can be a result of a hormonal imbalance or blood sugar issues. Always seek advice from your practitioner before making any assumptions and as always eat a well balance diet so your hair received the proper nutrients it needs to stay healthy and strong!

 

Yours in health,

Nicole

 

 

Eat to Relieve Stress

Do you turn to food when you are stressed? Well why not use food to ease stress! There are healthy ways to soothe the nervous system without overeating. Oftentimes a vitamin and mineral imbalance can create more tension so here are some tips to keep your body in balance!

 

Magnesium:

Magnesium is the most important mineral when balancing stress and when you are chronically stressed you are most likely deficient. Muscle cramps can be caussed by a magnesium defiency, but it can also be calcium related as well. Oftentimes stress related diseases such as heart attacks can be attributed to a magnesium deficiency.

Foods high in Magnesium:

Black Beans, kidney beans, lima beans, millet, bananas, broccoli, dark chocolate, halibut, brown rice, oats, almonds, artichokes, spinach.

 

 

Vitamin C:   

People who have high levels of vitamin c do not react to stress in the same way as those with low levels of c. Vitamin C protects the body from infection and it also helps the body to balance the release of stress hormones.

    

Foods high in vitamin C:

 Oranges, grapefruit, broccoli, tomato, papaya, mango, peppers, jicama, kiwi

 

 

 

Serotonin:

Serotonin helps the body to feel relaxed, and upbeat, and it also regulates sleep. When under chronic stress the body's serotonin reserves can become depleted.

Foods high in serotonin: Turkey, black eyes peas, cottage cheese, eggs, walnuts, almonds, sesame, pumpkin seeds

 

 B Vitamins 

B vitamins play a key role in anxiety, stress, cardiovascular health,  energy, hair and more.  Fruits and vegetables can be an excellent source of b vitamins.

Foods high in B vitamins:

Spinach, parsley, broccoli, turnips, snapper, bell peppers, asparagus, lentils, turkey, bananas, avocado, white beans, legumes

 

Whole Foods White Bean and Spinach Salad

Serves 4 to 6

With so few ingredients, this salad is surprisingly substantial thanks to the protein and fiber of the beans and big flavors from red onion and a bold Dijon dressing. This is an excellent cold side salad for grilled meals or sandwiches.

Ingredients

3 cups cooked no-salt-added cannellini beans (from 2 (15-ounce) cans beans, drained and rinsed)
1 small red onion, quartered and thinly sliced
4 cups tightly packed fresh spinach leaves (about 1/4 pound), tough stems removed
2 1/2 tablespoons Dijon mustard
2 1/2 tablespoons apple cider vinegar
1 teaspoon Italian seasoning

Method

In a large mixing bowl combine beans and onion. Slice spinach into thin ribbons and add to the beans.

In a separate small bowl, whisk together mustard, vinegar and Italian seasoning. Pour dressing over the bean mixture and stir to combine all ingredients. Serve immediately or chill until ready to use.

Nutrition

Per serving (about 6oz/168g-wt.): 170 calories (5 from fat), 1g total fat, 0g saturated fat, 0mg cholesterol, 200mg sodium, 32g total carbohydrate (12g dietary fiber, 1g sugar), 10g protein

 

Nicole's note: Add some sliced oranges or grapefruit to the salad for an extra boost of vitamin C and a few sliced almonds for some a boost of serotonin!

 

Enjoy!

 

Gluten Free Chocolate Chip Cookies

Everyone always asks us for great gluten free recipes. I stumbled upon this one on the Food Network site. I made a few changes to make it a little healthier! Enjoy!

 

Gluten Free Chocolate Chip Cookies

 makes 24 cookies

Ingredients  

• 1 cup coconut oil
• 1 1/4 cups agave nectar
• 1/3 cup applesauce
• 1/2 cup cocoa powder
• 1 teaspoon kosher salt
• 2 tablespoons pure vanilla extract
• 1 1/2 cups gluten-free all-purpose baking flour
• 1/4 cup flax meal
• 1 teaspoon baking soda
• 1 1/2 teaspoons xanthan gum
• 1 cup chocolate chips

Directions

Preheat oven to 325 degrees F. Line 2 baking sheets with parchment paper.

In a medium bowl, mix together the oil, agave, applesauce, cocoa powder, salt, and vanilla. In another medium bowl, whisk together the flour, flax meal, baking soda, and xanthan gum. Using a rubber spatula, carefully add the dry ingredients into the wet mixture and combine until dough is formed. Gently fold in the chocolate chips just until they are evenly distributed throughout the dough.

Using a melon-baller or tablespoon, scoop the dough onto the prepared baking sheets, spacing them 1-inch apart. Gently press each with the heel of your hand to help them spread. Bake on the center rack for 14 minutes, rotating the trays 180 degrees after 7 minutes. The cookies will be crispy on the edges and soft in the center.

Let the cookies stand on the baking sheet for 10 minutes, then transfer the cookies to a wire rack and cool completely before covering. Store in an airtight container at room temperature for up to 3 days.

 

 

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Signs of a Thyroid Imbalance

                                                                  

Millions of Americans are walking around with a thyroid imbalance. Detecting a thyroid issue can be difficult because many of the symptoms mimic other issues such as depression, dementia, chronic fatigue and more. In addition there is some discrepancy over what constitutes "normal"  in terms of the thyroid blood levels.

Here is a brief overview of your thyroid function, how it can get out of balance and how you can recognize and treat the problem.

 

Your thyroid is one of the largest endocrine glands in the body. It is located in your neck which is why it is oftentimes associated with your voice and can underfunction due to supressed emotions. It is responsible for regulating body temperature, energy levels, metabolism and calcium levels.

There are two major conditions associated with the thyroid, hypothyroid and hyperthyroid. When a person is dealing with hyperthyroidism the gland is overproducing. There is too much energy and the gland is burning out. Some of these symptoms include:

irregular or scanty menses

vision problems/eye irritation

muscle tremors

weight loss

enlarged gland or goiters

unexplained weight loss

 

If a person is suffering from hypothyroidism the gland is underproducing. As a result the body is not producing enough hormone and the person becomes extremely fatigued. Here are a few of the symptoms:

loss of energy

dry skin and hair

forgetfulness

depression

heavy menstraul cycles

hoarse voice

weight gain

 

There are other two other conditions that affect the thyroid. Graves Disease and Hashimoto's.

Graves is a type of hyperthyroidism that is triggered by the body's immune system. While Hashimotos is a type of hypothyroidism that also results from the body's immune system. Oftentimes people with celiac disease and or diabetes also have Hashimoto's.

 

Here is an additional checklist of symptoms:

http://thyroid.about.com/cs/endocrinology/l/blchecklist.htm

 

As you can see many of these conditions can be attributed to other conditions as well which is why many thyroid problems go undiagnosed.

How can a person develop a thyroid problem?

1-Stress. Stress can deplete the body of minerals and place a burden on the adrenal glands,( two glands that sit on top of the kidneys and help the body to regulate stress) which can in turn can cause low thyroid readings.

2-Exposure to Toxins-Oftentimes the thyroid absorbs the toxins the body is exposed to. These toxins can be in the form of heavy metals such as mercury (dental fillings, vaccines, fish, pollution), pesticides, chlorine, hormones from the environment.

3-Iodine Deficiency-Since iodine is a trace mineral found in food that combines with tyrosine to two thyroid hormones,  a lack of it, can lead to under-production of thyroid hormones. Many people are low in iodine because of the increase in fluoride in our water supply.

4-Defiency of vitamin A, magnesium , vitamin D and Iron.

5-Genetics. If someone in your family has a thyroid condition your chances are increased of having an issue as well.

6-Pregnancy and Post Partum Pregnancy. The thyroid can underfunction after pregnancy . But many forget to look to the thyroid for the cause of weight gain and fatigue due to the  new stressors in a woman's life.

7-Hormones. Menopause is often a trigger for a thyroid imbalance.

 

 

How can you address a thyroid issue? Have your blood work done and make sure they test Free T3, Free T4, TSH, and thyroid antibodies. Have your vitamin D levels checked as well.

1-Decrease stress

 

2-Add in fish oils

 

3-Incorporate sea vegetables into your diet

 

4-Make sure you take a good multi vitamin. I like Pharmanex Life Pack Nano.

 

5-Check for food allergies! This can be a huge stress on the thyroid.

 

6-Sea Salt Baths     

7-Herbs and Supplements from your practitioner

 

 

8-Exercise and sweat out the toxins!

 

 You are on the road to better health!

Nicole

Best Foods for Healthy Skin

Your skin is the largest detox organ in the body and a result many complain of dull complexion, acne, wrinkles and more. So many factors can influence your skin's health! Here are just a few:

 

1-Digestive issues

2- Allergies

3-Stress

4-Weather

5-Dehydration

6-Sun

7-Caffeine

8-Sugar

 

   

 

1-Coconut Oil-

Coconut Oil contains lauric acid which has strong anti-bacterial properties. When ingested it can increase the immunity in the body, and when applied topically, it can soften the skin and provide external anti-bacterial effects. In addition the healhy fat content helps the body to retain moisture.

 

2-Avocado-

Avocado oil has been used extensively for its ability to heal and soothe the skin. This use is based on the high hydrocarbon content of the pulp and oil, which may help dry skin. Avocados are frequently included in health diets, and recent evidence suggests they are effective in modifying lipid profiles. In a randomized study womean chose either a diet high in monounsaturated fatty acids enriched with avocado or a high complex-carbohydrate diet. After 3 weeks, the avocado diet resulted in a reduction in total cholesterol level from baseline (8.2%).
- Guide to Popular Natural Products by Ara Dermarderosian

 

3-Wild Salmon-

Oftentimes inflammation can lead to skin issues. This inflammation can be quelled by foods high in antioxidants-see below-and also foods like salmon. Salmon contains high amounts of Omega-3 fatty acids which nourish the skin, help depression, and lower inflammation. Fatty acids can give the skin a healthy glow.

 

4-Organic Blueberries-

This food was ranked #1 by the USDA in antioxidant content. Antioxidants bring oxygen to the skin and help the body to rid itself of uneccesary toxins.

 

5-Organic Tomatoes-

Tomatoes are a huge source of lycopene, a key anti-aging nutrient that can protect the skin and body.

 

 

 

 

6-Raw Almonds-

Almonds are packed with vitamin E and magnesium, key for the flow of oxygen in the body. In addition, magnesium is a natural stress reducer-all important facts for skin health! Try soaking them for added benefit.

 

7-Dark Green Vegetables-

Beautiful skin is a result of eating different types of leafy green vegetables. Vitamin A minimizes the production of sebum, helping to limit acne. This nutrient can also nourish the skin's  tissue and helps to rid it of toxins. Vitamin E also protects skin cells from free radical damage.

 

8-Deep breathing-

Ok so this isn't a food but it is food for your skin! Breathing not only lowers your blood pressure, heart rate and stress levels but it also brings oxygen to the skin. Want that healthy glow? Try yoga, meditation or breath work to slow the body down and flood it with oxygen!

 

9-Water-

Dehydraton is one of the number one reasons the skin looks dull and flakey. For healthy skin opt for at least 8, 8 oz glasses of purified water per day.