5 Important Wellness Questions

According to a national poll in March from the Atlantic, 90% of Americans think they're in "very good" or "somewhat good" health. Yet, these assumptions are at odds with the facts, as the most recent Centers for Disease Control numbers reveal that more than one-third of us are obese, while 10% of Americans face one or more chronic conditions, like diabetes, high blood pressure or elevated cholesterol levels. There’s a significant gap between the way people in this country perceive their level of wellness, and the reality. How about you? Here are 5 wellness questions we should all ask ourselves:

Do you eat fresh, whole foods?

A healthy diet is a crucial component of overall wellness and disease prevention. Many health issues—including heart disease, arthritis, and cancer—are associated with a poor diet high in processed items, fatty meats, fried foods, saturated fat, sugar, and refined baked goods. Fresh, natural foods, on the other hand, offer a wealth of vitamins, minerals, protective antioxidants, and more. Zero in on fresh fruits and veggies, lean protein, and whole food carbs like brown rice and quinoa. Include nuts and seeds for valuable omega-3 fats.

Do you supplement essential nutrients?

Even if you consume a whole foods diet, you still may fail to obtain optimal levels of vitamins, minerals, trace elements and phytonutrients, especially if you’re highly active and/or under stress. Drugs, medications, alcohol and tobacco all deplete nutrients as well. You would be well advised to take, at minimum, a high-quality multi-vitamin/mineral supplement daily. If possible, add a daily fish oil capsule for brain and heart health, and probiotics for intestinal wellness.

Do you hydrate consistently?

You probably know by now that drinking enough water each day is vital for your body to function properly. While pure, distilled water is ideal, you can male up part of your daily 8-glass quota with caffeine-free tea (hot or iced) and sparkling water, as well as water-dense produce like melon, citrus fruits, lettuce, tomatoes and cucumbers─even clear soups. Jazz up your water with a squeeze of lemon or lime, cucumber or fresh ginger slices. Try to add a glass of water for every alcoholic drink, soda, and cup of coffee you consume, as these are dehydrating beverages.

Do you move your body daily?

If you’re not a fitness buff, you’ll be glad to know that a little exercise goes a long way, as long as you’re consistent. So make that 30-minute walk with the dog or your kids a daily event. If you’re up for a more exertion, the benefits will match your efforts. Hit the gym, take a class, or work a DVD at home! 3-5 times weekly is fine. You may also like hiking, biking, tennis or swimming. The more avenues you cultivate, the better! Exercise improves your mood, alleviates stress, combats the blues, strengthens your heart and lungs, promotes weight loss, builds lean muscle mass, and boosts confidence and self-esteem!

Do you get adequate sleep?

Did you know that insomnia affects up to 10% of Americans? Restful, restorative sleep can elude most of us at times, especially with added factors like stress, caffeine, alcohol, drugs and medications. And yet, deep sleep is crucial for repairing daily wear and tear on the body, and dreaming is essential to brain health. If you have difficulty sleeping, look at possible causes before grabbing habit-forming pills. If you do need help, consider natural sleep aids like melatonin, valerian, or high-quality combination herbal formulas.

These are all valid question, dots that connect to form a pattern of optimal wellness. So ask away, even if you don’t have all the answers right now. Give it some thought. Remember, wellness is a journey, not a destination.

5 Tips for Naturally Beautiful Skin

Hydrate and glow

Did you know that drinking enough water each day is one of the easiest ways to keep your skin radiant with health? As to how much you should be sipping, 8 glasses (64 oz.) is a good guideline. You can also base your intake on your body weight, estimating an ounce of water for every two pounds. For example, a 200 lb. person would ideally consume 100 ounces (12.5 cups per day) while someone weighing in at 100 lbs. should drink at least 6.5 cups daily. Add pizzazz to your glass with fresh citrus, mint, ginger, or cucumber. You can vary your quenching with hot or iced caffeine-free tea, sweetened naturally with calorie-free xylitol or stevia. Try to incorporate a glass of water for every cup of coffee or alcoholic drink you consume, as both are dehydrating beverages. Drink up, and your skin will glow in gratitude.

Reveal a fresh face

As you may know, your skin works tirelessly to protect you from the outer elements you face daily, while also continually regenerating new cells. That’s important, as the average adult sheds thousands of dead cells daily. If they remain on your face, they can clog your pores, leading to breakouts. You can combat this by helping to clear discarded cells with a gentle, facial exfoliation a few times a week. Exfoliation is a simple but effective process that uses some type of particulate matter, such as almond meal, brown sugar, sea salt, or baking soda, to remove dead skin cells from the surface of your complexion. Gently massaging those particles over your face on a regular basis sloughs off dead cellular matter, helping skin to breathe. You can also make a mask of plain Greek yogurt, which contains lactic acid for a light exfoliation without irritation.

Embrace body brushing

Did you know that most people harbor up to two pounds of dead cells on their skin on a given day? Cellular turnover occurs on a regular basis, but unless old cells are removed, they block new ones, giving your skin a dull appearance. Fortunately, it’s easy to clarify your skin from head to toe with dry brushing using a loofah or soft, natural bristle skin brush. While scrubs are great for facial exfoliation, a gentle but thorough dry brushing before your bath or shower effectively buffs away dead skin cells from your entire body. This also helps stimulate lymph blood circulation, minimizes puffiness from lack of sleep, alcohol consumption or water retention, and clears away toxins, as your skin is the largest organ of bodily elimination. Dry brushing is a simple but valuable health habit that leaves you feeling invigorated and smooth as silk all over.

Love Witch Hazel

If you’re not yet familiar with witch hazel, you may want to add it to your beauty regimen, for several reasons. Witch hazel, extracted from the leaves and bark of a North American shrub, has a long history in folk medicine for various skin problems. For starters, it has an anti-inflammatory effect, helping to heal conditions from rashes to bruises to bug bites. Witch hazel has also been used traditionally to treat sunburn, as it helps to calm irritation and prevent peeling and flaking. As for daily skincare, witch hazel has the unique ability to simultaneously cleanse, tone and moisturize your skin. Its astringent toning benefits are due to tannins in the leaves of the plant that help to gently tighten skin proteins. You’ll also appreciate the fact that this age-old, natural beauty tonic is typically quite inexpensive. Some brands include rosewater, for a soothing, fragrant note.

Choose multi-tasking moisturizers

Most women use some type of daily facial moisturizer. Is yours a high performer on multiple levels? To find the healthiest, most effective option, there are several considerations. For starters, it should be appropriate for your skin type. Some women with dry skin need a heavier product by day, while others can get by with a lighter moisturizer. Your ideal face crème will also have some level of sun protection, at least SPF 15, though 30 is better. If you choose a tinted moisturizer, you may be able to skip foundation make-up entirely. A winning product would be free of synthetic chemicals, easily absorbed, contain sunscreen, and hydrate and protect at the level required by your skin type. You may prefer a lighter crème by day and a denser, more nourishing one by night. Whatever your needs, there’s a growing number of natural products that deliver beautifully.

How to Go Organic/GMO-Free on a Budget

If you’re committed to providing your family with organically grown/produced foods, but worry about the higher price tag compared to conventional items, take heart. The cost of USDA certified organic foods will eventually come down. Meanwhile, there are clever ways to save along the way. For example:

Buy local

Many communities have nearby farms selling organic foods for a fraction of the cost of those found in upscale markets. You can obtain fresh, reasonably priced fruits, veggies, eggs, nuts, honey, etc. at the local farmer’s market, but can save even more by going directly to the farm if you have growers in your area, or working with a local CSA (Community Supported Agriculture).

Invest where it matters most

By now you may be familiar with the “Dirty Dozen,” a list created by the Environmental Working Group (EWG) targeting produce with the highest levels of pesticide residues. The list includes: apples, celery, strawberries, peaches, spinach, nectarines (imported), grapes (imported), red bell peppers, potatoes, blueberries (domestic), lettuce, and kale/collard greens. It’s been estimated that going organic with these 12 items, pesticide exposure can be reduced by up to 80%.

Save where it makes sense

Along with the Dirty Dozen, the EWG also categorized produce items with the least amount of chemical pesticide contamination. This “Clean Fifteen” consists of: onions, corn, pineapple, avocado, asparagus, peas, mango, eggplant, cantaloupe (domestic), kiwi, cabbage, watermelon, sweet potatoes, grapefruit, and mushrooms. You may be glad to know that in addition, cucumbers, tomatoes, bananas, broccoli, and winter squash rank among the least contaminated options.

Target bulk items

Buying organic items in bulk is a brilliant savings strategy and “greener” too. Stores like Raley's and many web sites offer inexpensive bulk organic items. For everything from beans and legumes, to whole grains and cereal, to nuts and seeds, flour, coffee, and more, visit: http://www.shoporganic.com/prod_detail_list/organic-bulk-foods Another great resource is: http://www.bulknuts4you.com/ which offers 2000 discounted organic foods online including pasta, nuts, fruit, beans, flour, and more. For herbs, spices, seasonings, teas, and personal care items, check out: http://www.frontiercoop.com/products/bulk.php

Seek sales & use coupons

A very smart way to save on organic foods is simply to zero in on sale items first, even if they weren’t on your list. Great chance to expand your horizons! Also, organic produce in season will nearly always cost less than out-of-season/specialty versions. Check your market’s weekly circular/newsletter for bargains, and maximize online coupon web sites like http://www.mambosprouts.com/. And definitely sign up for newsletters that will send you coupons/promotions on organic food.

Like much of life, healthy, organic eating is a journey, and it needs to fit your budget. Ideally, these tips will help you gain greater access to cleaner, safer food. You and your family deserve it!