Wellness

Wellness Tuesday Tips: Gratitude for Food

By Cathy Smith

Take advantage of summer's abundance! We have an amazing amount of delicious produce coming in, representing the abundance of summer. A few of my current favorites are fresh figs, peaches, blueberries, arugula, beets, carrots, and cucumbers. Working at the Boise Co-op for the past 23 years allows me access to the best organic food, quality skincare, and supplements. I am truly grateful I get the privilege to eat fresh and clean every day (not counting the nacho cheese sauce I recently consumed at an outdoor concert). Unfortunately, not everyone has such ready access to quality food.

Good digestion is important. Without it, we may not be getting all the nutritional benefits of the food we consume. Not to mention the discomfort of food moving slowly through our intestines. When dinner just sits around in our gut, it can cause indigestion, keeping you awake at night. Have you tossed and turned in bed, gotten out of bed to drink some water or taken an enzyme tablet, or stumble to the loo late at night before trying to get back to sleep? Sound familiar? Let’s check out a few solutions that can help!

It's very important to chew, chew, chew. Allow the food to macerate in your mouth until a soft paste. Or, simply chew your food 20 times before letting it go down the hatch. Chewing your food properly will activate the enzymes cellulase and amylase in the saliva. This will start the process of breaking down carbohydrates, proteins, and fats. It will also signal the stomach, pancreas, and intestines to release protease, lipase, and lactase. They work to break down food which allows vitamins, minerals, and other nutrients to be absorbed into the bloodstream.

Protease: breaks down protein into amino acids

Amylase/Cellulase: break down carbs into simple sugars

Lipase: breaks down fats into three fatty acid compounds

Lactase: breaks down lactose found in dairy

Many of us are lacking in these enzymes. The good news is they are available in supplements. Try taking a full-spectrum enzyme blend at the beginning of each meal to ease bloating, gas and cramps. Peppermint capsules will help to soothe and calm your tummy better than Tums.

If eating is your jam, add the following foods that rate high in natural enzymes.

  • Pineapple

  • Papaya

  • Sauerkraut

  • Avocado

  • Mango

  • Kimchi

  • Kefir

  • Kiwi

  • Ginger

  • Raw honey

  • Shiitake, Reishi, Maitake mushrooms.
    Note: always cook mushrooms to release the beneficial compounds or take them in capsule form.


Beet the Heat Wrap

Ingredients

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  • 12 oz Co-op beet hummus

  • 4-6 Savor Tooth paleo pumpkin seed wraps

  • 4 oz lemon goat cheese

  • 1 local cucumber

  • 2 cups fresh greens ~ romaine, spinach, kale or arugula

  • 1/4 cup cilantro

  • Karam’s garlic sauce ( you’ll want to use this on everything!)

Directions

  1. Top the wrap with a dollop of goat cheese and warm in the oven on 350 degrees until soft and toasted.

  2. Add 2 Tablespoons of beet hummus per wrap.

  3. Throw in a handful of your favorite greens.

  4. Layer on a few thinly sliced cucumbers.

  5. Garnish with cilantro.

  6. Top everything off with a drizzle of Karam’s garlic sauce.

  7. Serve with sliced lemons and pumpkin seeds.

Enjoy the lush season of fresh produce from The Co-op, the Farmers Market, or handpicked from your garden!

Wellness Tuesday Tips: Summer makeup...light and dewy

By Cathy Smith

Summer makeup...light and dewy

Are you habitually late, constantly rushing out the door, always feeling overwhelmed, and frequently stressed because you spend way too much time getting ready in the morning? Do you want to find a quick and easy way to feel pretty and look put-together? With no time to fuss around in the morning, I’d rather spend any opportunity I can get wandering through my garden and sipping my cup of Four Sigmatic Mushroom Coffee. So how to make it look effortless?

Let us go on a journey for radiant skin! This morning routine takes less than 10 minutes and will last you throughout the entire day.

Your skin is the largest organ in your body. To look great and feel great, we need to take great care of our skin. We all have different skin needs, what is your skin trying to tell you? It is important to protect the base before you explore cosmetics:

  1. Post-shower I smooth on a layer of aloe vera gel, (Badger products are my go-to) all over my face, neck, and chest. The cooling and calming sensation will reduce redness and irritation. Your skin will drink it up!

  2. Followed this with a Hyaluronic Acid Serum. This is great if you have a combination skin type because it will lock in moisture without feeling greasy. Hyaluronic Acid Serum absorbs quickly. Your skin will get the hydration it needs while at the same time filling in those fine lines. 

  3. If you have oily skin, choose a lightweight moisturizer such as Dr. Hauschka Quince Day Cream, Kettle Care Balancing Lavender Facial Cream. If you have dry skin, choose an  Argan oil to keep your skin from looking rough and flaky.

  4. Now for the icing on the cake. Top everything off with a zinc-based SPF; look for a BB cream that contains SPF 30. BB creams with SPF will provide coverage and sun protection. The dual action of a tinted SPF will cut the time and cost. 

Remember, when you're feeling put together, you won't worry about the daily nuances. You'll be able to focus on your everyday tasks. Here is my no-fuss makeup regimen for that dewy sun-kissed-skin:

Mascara - Separate and define those lashes with Dr. Hauschka or Mineral Fusion

Eye shadow - Experiment with a shimmery bronze, tan, or silver for some nice highlights.

Blush - Add some depth to your cheeks with Gabriel cream in Dalia or Peony, also works great on your lips 

Lip – For a natural youthful look, pick a natural nude or pink, or a mix of both and choose a shade of coral.

Wellness Tuesday Tips: Intermittent Fasting

By Cathy Smith

As with any new dietary regimen, be sure and consult your doctor before diving in.

Who enjoys being hungry? Almost no one.  Waiting for a certain hour to eat can be a mental challenge, gut gnawing at your  nerves, it can induce a mild panic. We love comfort and to nibble.

However, our bodies can make great use of a break from eating.  And regular breaks can keep those benefits going indefinitely.

My interest in intermittent fasting (IF) started a couple years ago. Rather than jump in alone, a friend and I started together. The buddy nudge got us each motivated -- a good way to go!  Checking in and navigating the trouble spots with a partner reinforced our continued success.

Yes, the health benefits of IF are remarkable, and the feeling of euphoria that sets in after awhile is well worth the gnaw. Here are some key benefits that are possible results from fasting:

  • Cellular repair, cells digest old proteins and built-up waste material

  • Insulin levels drop, making stored fat more accessible and weight loss easier

  • Levels of human growth hormone increase. More muscles and less fat

  • Longevity and protection from disease

Sound good? There are three ways to get there, it may take experimenting to find what fits for you. Any non caloric beverages are allowed while fasting.  

16/8 Fasting

This means eating for an 8 hour window and fasting for 16. For example, eat between 11-7pm and then fast until the next day

Once a Weekday Eat Only Dinner

Fast until the next day's dinner. That’s a 23 hour fast.

5 and 2

Twice a week, on non consecutive days, eat between 500 and 600 calories. Eat normally the other 5 days

Fasting will also save you time and money. Bonus! Getting past the initial barrier is the tricky part.  Once that’s done and you get into the rhythm you get those great benefits.



Cathy's Wellness Tips: Wrinkles

I often hear people frustrated with aging.  It does take a certain amount of grace and, well, courage.  A friend asked me an interesting question last week. “What can I do to get rid of my forehead wrinkles?” she asked, pressing and rubbing her forehead in circles, as if she could wipe them off.  Later that day a customer asked me the exact same question. Synchronicity.

My answer for both was this:  Sorry, your wrinkles are not going away.  The good news is, facial wrinkles can be softened and diminished by using the right nutrients and protection.  Start by hydrating the body inside and outside:

  • Use a good quality moisturizer

  • Use zinc based sunscreen

  • Apply vitamin C and/or hyaluronic acid serum topically

  • Take collagen peptides internally  

  • Add an Omega 7 fatty acid supplement, I highly recommend New Chapter

  • Do all of these daily, if possible.  

Collagen peptides, when taken in powder form, support our skin, hair, nails, joints and connective tissue, feeding and strengthening, as collagen production slows down as we age.  

Throughout the day, remember to relax your face, run your fingers through your hair and give it a pull.  This relaxes the scalp. Shrug and drop your shoulders a few times, releasing built up tension. All of these will soften the face, and with that reduce the appearance of wrinkles.


Interested in treating yourself to a facelift at home? Yes, please. Check out this video I found.


Because of your smile, you make life more beautiful.

-Thich Nhat Hanh

Every day I feel is a blessing.  And I consider it a new beginning. Yeah, everything is beautiful.

- Prince



Wellness Tuesday Tips: Sinus Relief

Feeling stuffy in the head? That’s no fun.

I have a quick and simple solution. Let’s explore peppermint and douglas fir essential oils to get you breathing freely and deeply once again. It’s my go-to blend for shrinking sinus tissue and relieving headaches by getting mucus flowing. It will give you an energy boost, too!

First up is my good friend douglas fir. It is the hefty breather of the forest- a favorite conifer for pumping out oxygen. It is a cooling decongestant, purifying with its antimicrobial activity, and is also stimulating to the immune system.

Next, we have peppermint essential oil- tried and true as a remedy for headaches and its beneficial respiratory effects. Expansive and uplifting, it clears the mind and relieves minor pain. Peppermint is an important oil for any first aid kit; I don’t travel without it.

For sinus congestion, apply 2 drops of douglas fir and 2 drops of peppermint oil to the palm of a clean hand and cup your hands around the nose and mouth to make a seal. Take a deep breath in through the nose and a long breath out the mouth, doing this as many times as is comfortable for you. Massage the remaining oil into the back of your neck. Avoid the delicate eye area with this mix as it can be irritating, causing the eyes to water.

Wellness Tuesday Tips: Skincare in the Dry Season

Let’s talk about skin and how to get your glow on after the season of dryness. The Co-op has the best selection of skin care in the valley. High quality ingredients go into amazing formulas that will improve the appearance of your skin, whatever its current condition. I use an exquisite blend of products that supercharge my skin.


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Dr. Hauschka Night Serum

Light and hydrating, this serum is made from Rose Apple blossoms. Full of pro-vitamin A, vitamin C and B1, B2 and B6, minerals and antioxidants, it is designed to be used at night with no other moisturizer. This enables the skin to breathe and detoxify. Do this and wake up with soft, toned and beautiful skin.

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Trilogy Rosehip Antioxidant + Oil

Gentle as it is effective in brightening, and deeply moisturizing, Rosehip oil lessens the appearance of scars, including fine lines and wrinkles. Vitamins such as beta carotene, E, C and essential fatty acids that support tissue regeneration. Apply in a circular motion to the entire face; I focus on my lips, under my chin and neck.

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Dr. Hauschka Translucent Bronzing Tint

Glow in a bottle, this is it! Simple ingredients make it exceptional, such as olive oil, beeswax and mineral pigments.


Putting it all together:

In the morning, mix together in the palm of your hand and smooth onto clean skin.

  • ½ inch Dr. Hauschka Night Serum

  • ½ dropper of Trilogy Rosehip Antioxidant Oil

  • 1 pump Dr. Hauschka Translucent Bronzing Tint

*Stay tuned for our Keto book club coming in March….





Wellness Tuesday Tips: Keto

Ratio of food intake to get into and maintain ketosis is 70-80% fat, 10-15% protein, 5-10% carbs

Ratio of food intake to get into and maintain ketosis is 70-80% fat, 10-15% protein, 5-10% carbs

In lieu of making a New Year’s resolution, I decided to choose an intention for 2019. It just feels better, cultivating what I wish to manifest in my life, rather than imposing restrictions. Who needs more of those? Create is my word to explore, tend and grow, with a sense of wonder. 

“Pull up a chair. Take a taste. Come join us. Life is so endlessly delicious.”

-Ruth Reichl

Curious about the Ketogenic lifestyle, yet resistant to conforming to a particular protocol, it was set on the back burner. After connecting with someone who simplified the science behind Keto, I dove in. It’s incredibly helpful to have a guide along the way.

What you are asking your body to do is burn fat as fuel instead of glucose, providing a stable source of energy. Our brains are made of fat, as well as the myelin sheath that is a fatty insulating layer protecting our nerves. I’ve already noticed improved sleep, weight loss, increased mental focus and zero sugar crashes. That is after getting through the Keto flu.

  • Include healthy fats, coconut oil, avocado, nuts and seeds

  • Limit carb consumption bread, pasta, crackers, and beans, fruit

  • Get regular exercise

  • Utilize electrolytes ~ pink salt

  • Stay hydrated

In March I will be hosting a keto book club at Uncorked, your personal  guide along the keto trek. Demystifying the hype, sharing the science and navigating the pitfalls. Together we will explore all the ways to make it simple, satisfying and yes, fun.

Wellness Tuesday Tips: Flower Power

Come January I am even more dedicated to self-pampering and treating myself with flowers. Buying a bouquet every week, I delight in filling vases of all sizes and placing them here and there, in anticipation of spring. My latest obsession is succulents, a feast for the eyes!

 What does that have to do with Wellness you ask? Bringing nature indoors reduces mental fatigue, being greeted with beauty reduces stress and is a creative outlet.

 Also, flower oils are exceptionally effective for dry winter skin. I have discovered that simple ingredients like rosehip seed oil, calendula, lavender and neroli leave my skin and senses feeling super luxurious.

 Rosehip seed oil is unmatched for fading scars and brightening skin, due to high concentrations of vitamins A, C and E. It reduces the impact of environmental stressors, along with supporting firmness and improving skin texture.

 Calendula oil is made from marigold flowers soaked in olive oil; useful for healing red, cracked and itchy skin. Gentle enough to apply to delicate skin, perfectly safe for babies.

 Neroli is the waxy flower of the orange tree, is both uplifting and calming to the nervous system. I think it smells divine, mixing it with vetiver will add a grounding component.

 Lavender, of course, is the classic cell regenerator. Lovely mixed with rosehip seed oil as a night time moisturizer.

 If you have not explored our essential oil area, please do! There is an endless array of products to explore in our compact area— it is one of my happy places.

 

Earth laughs in flowers.

           Ralph Waldo Emerson