The Negative Effects of Sugar

Sugar is naturally occurring in foods that are in their whole form such as vegetables, fruits and starchy carbohydrates like sweet potatoes. Since these foods also contain fiber and antioxidants, the sugar is processed slower in the body and does not become a harmful ingredient. 

Unlike these natural food sources, there are several options of food and beverage where sugar is added. This added sugar acts as a roller coaster in the body- significantly lifting the energy up and then dropping it right back down. The up and down energy is a symptom of blood sugar spikes. This not only feels terrible by the end of the day, but hinders focus and suppresses the immune system. 

According to several studies conducted by Harvard Medical School, consuming too much added sugar can raise blood pressure and increase chronic inflammation, both of which are pathological pathways to heart disease. Harvard Medical professional Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar.

Excess consumption of sugar can also lead to weight gain. This is due to an imbalance of hormones insulin, leptin and ghrelin. Insulin is a hormone that is secreted into the bloodstream to help shuttle out excess glucose. When we consume high amounts of processed foods, simple carbohydrates or baked goods; we can become insulin resistant. This process increases fat storage and interferes with energy regulation. It also creates an imbalance between leptin and ghrelin. Leptin is the hormone that signals satiety, while ghrelin is the hormone that signals hunger. Insulin resistance can raise production of ghrelin (hunger) and lower the ability to feel satisfied by food.

Smart Swaps:

• Dried Fruit or Fresh Fruit 

• Candy for Dark Chocolate 

• Fruit Juice for Club Soda with Lime/Lemon, stevia 

• Packaged Nutrition Bars for Nuts/Seeds 

• Pasta for Roasted Cauliflower 

• Sliced Packaged Bread for Sourdough 

• Pretzels for Macadamia Nuts 

• Packaged Salad Dressing for Olive Oil, Seasalt and Lemon 

• Flavored Yogurt for Plain Yogurt with Added Berries and Stevia

How to Elevate Happiness with Microbiome Health

The gut microbiome is genetic material made up of bacteria, fungi and other elements that aid in digestion, regulation of the immune system and protection of pathogens. A staggering 90% of our serotonin (satisfaction hormone) is made in our gut! Once the serotonin is made it is transferred directly to the brain through the vagus nerve that runs along the spinal cord. There are a few things that occur, which hinders this process:

1. The lack of healthy bacteria and high inflammation in the gut makes it more difficult to process enough serotonin.

2. Environmental toxins and physical/mental stress create blockages in the pathway of the vagus nerve. The more stress and toxins in our daily life, the less likely enough serotonin will be delivered to the brain. If the vagus nerve is not transferring the crucial hormone for happiness to the brain, we are not going to feel good (no matter how many ice cream sundaes we eat).

Two Simple Solutions: 

There are easily implemented ways to shift the situation in the gut and create a balance of hormones to the brain. Try to incorporate at least one of these techniques on a daily basis:

Load up on Prebiotics:

Not to be confused with probiotics, prebiotics are a specific dietary soluble fiber that feed the healthy bacteria in your gut. Soluble fiber comes in different forms but the most common in our diets are inulin and oligofructose (both complex carbohydrates). Some of the foods that contain the highest levels of prebiotics are sweet potatoes, leaks, asparagus, bananas and onions. 

One of the easiest ways I incorporate these powerful compounds is a daily smoothie using half a frozen banana, as well as eating a sweet potato with either lunch or dinner. Check out the recipes in Nora’s Naturals section for a new smoothie recipe as well as sweet potato chips! 

"The gut microbiota has been linked to many disorders, and prebiotics are one means to modulate the populations and activities of microbes in the gut," says Mary Ellen Sanders, PhD, president of Dairy & Food Culture Technologies in Centennial, Colorado. By supporting the growth of good bacteria, prebiotics help maintain a healthful balance of health-promoting microbiota vs disease-promoting pathogens, especially in the large intestines.

Reduce Sugar Consumption:

Consuming sugar found in processed foods, fruit juices, baked goods and sodas creates a constant state of high Inflammation in the body. This type of inflammation wreaks havoc on just about everything, including the microbiome and the brain. This hinders the production of the feel-good hormones (serotonin) and depletes the microbiome of beneficial bacteria. 

The result is an acidic environment where cancer cells thrive as well as a constant state of elevated blood sugar. High blood sugar levels cause the body to produce molecules called advanced glycation end products, or AGEs. These are destructive molecules that trigger inflammation (it’s a vicious cycle). 

When blood sugar is high, cells become insulin resistant. This means they refuse to accept insulin and its cargo of sugar. As a result, the sugar gets stored as visceral fat. Visceral fat, in addition to causing physical issues, creates even more pro-inflammatory chemicals.

The good news… you don’t have to forgo all the delights of life. By no means forgo the cake on your birthday, simply swap out the unnecessary daily sugar and increase the foods that curb sugar cravings.

My Top Travel Tips

1. RESTORE: Gentle Relaxation- A simple breath technique to calm the mind and alleviate stress from a busy travel day- Inhale for a count of three, exhale for a count of five. Repeat the practice for five rounds. This restorative breathing can be performed in the lounge and on the plane to ease tension and boost mood.

2. NOURISH: Beverages with Benefits- Enjoy lemon or lime in water to improve digestion and rehydrate the body. Lemons contain replenishing electrolytes, immune strengthening vitamin C and anti-inflammatory flavonoids. The added flavor can also be helpful for drinking more water throughout the day.

3. FOCUS: Energizing Reset- Sitting for a long period of time diminishes circulation to the brain. Here’s a simple exercise to increase brain power and sustain energy- Stand up tall, extend arms out to a T and twist from side to side. Perform for 1-minute any time you need to reset the energy during travel.

4. PLAY: Power Break- Treat yourself to 5-minutes of free time. Whether you are listening to your favorite song or playing a game, just the simple act of stepping away from work tasks stimulates creativity and reignites motivation.

5. RESTORE: Simple Stretches- Tight muscles can lead to body fatigue and lack of energy. Take five minutes to stretch shoulders and neck. Opening up this area will boost circulation to the brain and release tension from sitting. Easy stretch to perform anywhere- sit tall, clasp hands behind the back and drop chin to chest.

The Benefits of Mindfulness Based Stress Reduction

Any form of mindfulness based stress reduction (examples: meditation, yoga, walking) can alleviate anxiety, strengthen parts of the brain responsible for attention and calm the nervous system thereby reducing inflammation in the body. 

A comprehensive Harvard University study found meditation can actually change the structure of the brain: Eight weeks of Mindfulness-Based Stress Reduction (MBSR) was found to increase cortical thickness in the hippocampus, which governs learning and memory, and in certain areas of the brain that play roles in emotion regulation and self-referential processing. There were also decreases in brain cell volume in the amygdala, which is responsible for fear, anxiety, and stress – and these changes matched the participants. Additionally, a Stanford University team found that MBSR brought about changes in brain regions involved in attention, as well as relief from symptoms of anxiety.

Our challenge of the month…. Incorporate 5-minutes daily of any type of Mindfulness Based Stress Reduction. This can be a quick breathing exercise, a couple yoga postures or even a few minutes of walking without a phone. It can be helpful to set an alarm for the same time every day to complete the practice. If the brain registers the consistency then it is easier to stick to. Five minutes may not sound like a lot, but it is enough time for the brain and body to calm. 

I have included a few simple meditations led by one of my team members, Adam Peot. He is a Certified Meditation Coach and Yoga Instructor. His meditations have been very helpful for me. He brings a sense of ease and focus in the midst of a chaotic day.

Meditation to Reduce Stress 

Meditation to Sustain Concentration 

Meditation to Elevate Energy 

Nora's Naturals Rejuvenation Recipes

Turmeric Ginger Soup

The healing spices lower inflammation and strengthen the immune system, while nourishing the body.

Ingredients:

• 1 tablespoon olive oil

• 3 cups vegetable or chicken broth

• 1 can coconut cream

• 1 leek, sliced

• 1 cup chopped fennel

• 3 cups chopped carrots

• 1 cup chopped butternut squash

• 2 garlic cloves, minced

• 1 tablespoon grated ginger

• 1 tablespoon turmeric powder

• Salt & pepper to taste

• 3 cups low-sodium vegetable broth

Directions:

• Slice fennel, carrots, squash, garlic and ginger. Mix into large pot with olive oil on medium heat. Sautée for 5 minutes.

• Add broth, coconut cream, and spices. Cook on low heart for 25 minutes.

• Enjoy on its own or add sour cream on top.

Cauliflower Herb Soup

The satisfying soup is loaded with fiber that stimulates the digestive system and revamps energy.

Ingredients:

• 3 tbsp olive oil

• 1 medium onion, sliced thin

• 1 head of cauliflower

• 1 cup organic heavy cream or coconut cream

• 5 cups vegetable broth

• 1 tsp rosemary

• 1 tsp sage

• 1 tsp red pepper flakes

• Sea salt

Directions:

• Slice the cauliflower and onion. Combine into a large pot with olive oil. Sautée on medium heat for 5 minutes.

• Combine cream, broth, herbs and salt. Cook on low heat for 25 minutes.

• Enjoy on its own or add grated Parmesan cheese on top.

Top Tips For Sustained Concentration

Problems

Blue Light: The high energy of blue light over stimulates the brain- inhibiting melatonin secretion and hippocampus regulation. (International Journal of Ophthalmology, Vol. 11, 2018)

Constant Stimulus: Multitasking limits function of the prefrontal cortex and can add up to 40% productivity loss in a given day. (Journal of Cognitive Neuroscience, Vol. 10, 2021)

Physiological Depletion: Employees who experienced chronic fatigue had a 66% productivity loss due to heightened levels of stress and energy depletion. (Journal of Occupational Medicine, 2012)

Solutions

Change Light Patterns:

• Walk in the morning light- even 10-minutes a day can increase vitamin D synthesis, lower cortisol and promote natural evening melatonin production 

• Set phone and computer screens to lower levels of light after 3pm 

• Create calming light before bed such as candles 

Incorporate Pomodoro Technique:

The Pomodoro Technique is a time management method invented in the late 1980s by Italian university scholar Francesco Cirillo. It uses a timer to break down your tasks into 25-minute focused blocks of time separated by short breaks. 

Without breaks, beta wave activity in the brain can rise sharply at the beginning and end of meetings, suggesting heightened stress. Taking tasks in focused spurts with short breaks in between, not only prevents those spikes but causes a dip in beta activity—which correlates with less stress. 

Choose the top two or three high level tasks you need to accomplish that day. Mark the calendar, just as you would a meeting, for the 25-minute intervals to complete each task. Turn off all notifications at this time and set an alarm for 25-minutes. It is amazing to see what can be accomplished in a condensed period of time without distraction and short enough to limit burnout. 

Implement Intentional Breaks:

We have had many days where the virtual meetings seem to take us from sunrise to sunset. It can be motivating for the entire team to schedule meetings for 25 or 55 minutes. The set time allows for the meeting to stay focused and allow for everyone a few minutes of transition time. 

If you find yourself with 10-minutes, here is a gentle yoga flow that will open up energy channels, increase circulation to the brain and boost serotonin. 
https://drive.google.com/file/d/1M1Ggley4kGDxvrquwBd2jTltZaWChLfR/view?usp=drivesdk

How to Maintain Energy and Burn Fat Naturally

Problems: 

Low Fat Foods: When dietary fat is removed, the remaining sugars and carbohydrates spike blood sugar and accelerate weight gain. (Harvard University, Clin Nutr, 2019. 91(6) 

High Sugar Beverages: Sodium benzoate found in many sugar laden drinks impairs memory and reduces glutathione levels in the brain. (Neuropharmacology. 2018;137:24–32.)

Limited Exercise: Less than 20 minutes of exercise each day reduces neural plasticity, neuronal density and synaptic connectivity. (National Library of Medicine, Psychol. Sci. 14, 125–130.)

Solutions:

Easy Ways to Incorporate Healthy Fats

Morning: Add fat burning MCT oil (2 tsp) to coffee, tea, water or smoothie. Swap simple carbs for satiating fats- cereals and breads for eggs and avoacado- balances blood sugar and curbs cravings

Afternoon: Snack on dark chocolate, nuts and seeds, hard cheeses, olives

Evening: When cooking, swap out inflammatory oils such as corn, canola and cottonseed for avocado, olive and coconut oils. When happy hour hits, enjoy healthy fats such as nuts or cheese to balance blood sugar spike from the alcohol.

Shift Away from Sugary Beverages

Life is not all or nothing. We can absolutely enjoy the things that bring us joy, even a cold soda with a juicy cheeseburger! The goal is to just make small shifts that add up to big results. Just by starting slow to cut out the extra sugar in our nutritional regime, our body’s will start to naturally lower inflammation and improve our immunity/energy. 

Try making your own version of a soda pop. I really enjoy mixing club soda, mint, smashed raspberries and a little bit of honey. I’ve also found the product Olipop is a great alternative to soda without the toxic chemicals and sugar.

Add in Short Workouts

I am excited to share a new workout series that is designed for all levels of fitness, requires no equipment and can be accomplished from anywhere-

Core Conditioning

https://drive.google.com/file/d/1aIYQwzsp87a0mrenH0_VRmATllWx5DyI/view?usp=drivesdk

Booty Burner 

https://drive.google.com/file/d/1skdMXXH9tgoDvMPRtSIhv9LC4u0X8BjC/view?usp=drivesdk

Leg Strength and Mobility 

https://drive.google.com/file/d/1zkTX53nSGwOchq5NghY-f7Z_FuF0Uv8F/view?usp=drivesdk

Quick Exercise Tip for Any Routine 

Alternate between high intensity and low intensity workouts throughout the week to speed results, allow the body to recover efficiently and build lean muscle- https://drive.google.com/file/d/1VtOT9CpWyhEsDJKlNNd16j3cUmbccL6n/view?usp=drivesdk

The Top 5 Power Picks to Speed Fat Burning

Avocados

• Avocados provide 66% of daily vitamin requirements of vitamin K. This nutrient is essential to help regulate sugar metabolism and insulin sensitivity. Avocados also provide an array of vitamins, minerals, and phytonutrients essential for healthy weight management, including 14 grams of fiber, keeping hunger at bay.  

• High in monounsaturated fat may, which helps to prevent body fat distribution around the belly by down-regulating the expression of certain fat genes. 

• High in antioxidants that can help neutralize free radicals for a variety of health benefits and crucial to metabolism and weight management. When cell function is out of balance due to free radical scavengers, metabolism runs less efficiently and the body holds onto fat.

Macadamia Nuts

• Macadamia nuts are one of the only food sources that contain palmitoleic acid (a type of monounsaturated fatty acid that may speed up fat metabolism, thus reducing the body’s ability to store fat). 

• Contains both soluble and insoluble dietary fiber, which helps you feel full while removing toxins from the body and assisting in proper digestion. 

• High in copper, which helps with the utilization of iron and aids in the functioning and protection of the thyroid (very important for proper weight management)

Dark Chocolate

• Dark chocolate contains healthy monounsaturated fatty acids, which help speed up metabolism. A study from the University of California, San Diego found that adults who ate chocolate more frequently had lower BMIs than those who didn't eat much chocolate.  

• High in flavanols, which are plant-based nutrients that not only lower inflammation but can have a positive effect on the waistline. These powerful nutrients help lower blood sugar and decrease body fat. 

• Eating dark chocolate increases serotonin and endorphin levels in the brain, which helps lower stress levels. This is crucial for a slim stomach since high cortisol (stress hormone) stores abdominal fat.

Berries (blueberries, raspberries and blackberries)

• High in fiber, which helps the body feel full longer as well as absorb fewer calories from other foods. The fiber traps food particles and shuttles them out of the system before they're fully digested. 

• High in antioxidants which among many other benefits improve blood flow. This is beneficial for defined muscles in the stomach. Improved blood flow can help muscles contract more efficiently, which leads to more profound results.

• Low sugar and low calorie food with high levels of vitamin C, potassium and powerful antioxidants. These compounds fight free radicals, which lowers inflammation. High inflammation can have the appearance of weight gain.

Cucumbers

• High in flavonoid antioxidant quercetin, which reduces swelling.  

• High water content of 96%, which flushes out the body’s toxins and prevents bloating.  

• Support the digestive tract by removing accumulated toxins and waste materials from the blood and gut. 

• Natural diuretic food, which helps speed up the process of carrying out toxins and waste.

4 Exercise Tips for Enhancing Immunity and Lowering Stress

Aim for 30 minutes of exercise per day. This can be any movement you enjoy. Feel free to switch up the type of workouts, but be sure to get in the 30 minutes daily. There are a number of proven reasons why this is essential to your health and happiness:

Exercise Improves Immunity: During exercise the body produces cytokine proteins, which are key in regulating inflammation. Studies conducted by UC San Diego found an aerobic exercise session of 20-minutes resulted in a 5% decrease of inflammatory proteins in the blood stream and a significant increase in beneficial hormones such as epinephrine and norepinephrine.

Exercise Improves Learning and Cognitive Function: Exercise stimulates brain cell production and increases brain derived neurotrophic factor. This protein in the brain helps to create new neural pathways, essential for information retention and analytical thought.

Exercise Improves Brain Plasticity: The brain capacity to adapt to ever-changing conditions depends on the ability of neurons to modify the strength and composition of their connections in response to both external and internal stimuli. Both endurance and resistance exercises release myokines into the circulation, which improves neural efficiency of the brain. Essentially, any type of exercise allows the brain to improve its capacity for thinking and adapting.

Exercise Lowers Stress: During physical activity, the body’s stress hormones such as cortisol and adrenaline lower and the production of endorphins are raised. A variety of studies conducted by the American College of Sports Medicine indicates that being physically active improves the way the body handles stress because of changes in the hormone responses, and that exercise affects neurotransmitters in the brain such as dopamine and serotonin that affect mood and behaviors.

My Top Tips For Productive Traveling

Gentle Relaxation

A simple breath technique to calm the mind and alleviate stress from a busy travel day- Inhale for a count of three, exhale for a count of five. Repeat the practice for five rounds. This restorative breathing can be performed in the lounge and on the plane to ease tension and boost mood.

Beverages with Benefits

Enjoy lemon or lime in water to improve digestion and rehydrate the body. Lemons contain replenishing electrolytes, immune strengthening vitamin C and anti-inflammatory flavonoids. The added flavor can also be helpful for drinking more water throughout the day.

Energizing Reset

Sitting for a long period of time diminishes circulation to the brain. Here’s a simple exercise to increase brain power and sustain energy- Stand up tall, extend arms out to a T and twist from side to side. Perform for 1-minute any time you need to reset the energy during travel.

Power Break

Treat yourself to 5-minutes of free time. Whether you are listening to your favorite song or playing a game, just the simple act of stepping away from work tasks stimulates creativity and reignites motivation.

Simple Stretches

Tight muscles can lead to body fatigue and lack of energy. Take five minutes to stretch shoulders and neck. Opening up this area will boost circulation to the brain and release tension from sitting. Easy stretch to perform anywhere- sit tall, clasp hands behind the back and drop chin to chest.

My Easy Quick Digestion Tips

Below are tips to improve digestion and clear out toxins. Each component can serve as support on its own or you can use all aspects.

• Japanese Water Therapy: Upon waking, drink 3-4 glasses of water to flush out toxins and cleanse organs prior to having coffee, tea or food. 

• Apple Cider Vinegar: Add 1-2 tbsp of apple cider vinegar to water prior to meals to elevate metabolism and ease digestion. 

• Dandelion Tea: Enjoy dandelion tea at any time of day. The powerful herb is high in potassium, which helps the kidney filter toxins and aids in circulation. 

• Eat in a Calm Environment: Light and sound can either stimulate or lower stress depending on the atmosphere. Create a beneficial ambiance (lower light, enjoyable music) that will allow the nervous system to remain calm while eating. 

• Add Lemon or Lime: Citrus fruits in water allow for more hydration throughout the day (improves taste) and delivers beneficial enzymes to speed digestion. 

• Add Fiber: Foods rich in fiber such as leafy greens will create a healthy environment for the gut, essential to digestion.

Top Tips and Benefits of a Whole Foods Diet

Top Tips:

Shop the perimeter of the store. Most processed foods are always in the middle of the store. Most whole foods are on the perimeters.

Learn a few easy recipes. Look up some of your favorite dishes and pick two that have easy recipes to follow. Use these dishes as staples for your weeks and expand on them one recipe at a time.

Buy a crock pot. Crock pots are amazing tools for people who just want to throw a few things in a pot and not think about it until dinner time. Try to make more than necessary so you have leftovers for lunch.

Plan your lunches. Lunch is the easiest way to stray from a healthy path. Try planning out your lunch for the week on Sunday so you can just take it with you to work. It will save you time and headspace for important things, it will also transform your health.

Don't be afraid of fat, even saturated fat. Fat is essential to every cell in our body. More importantly in the context of losing weight, fat helps keep us full. Choose quality fats like nuts, seeds, avocados, olives, olive oil, hard cheeses, fish, beef and eggs.

Don't get mad at yourself for eating something you know isn't good for you. Everyone makes mistakes on their health journey and nothing is ruined in one sitting. Just acknowledge that wasn't the best choice and do better the next meal.

Shop only for necessities. When we have snacks around the office and house, we are much more likely to eat them. Choose smart snacks like dark chocolate, berries and nuts.

One Meal at a Time: Plan one meal a day where you eat all whole foods. For example, instead of having pasta, enjoy roasted veggies or sweet potatoes. Slowly increase the meals where no processed foods are present.

Benefits:

Keeps hunger at bay- won't need to snack as often when we get the full spectrum of fiber and fat that whole foods offer, which are proven to stop the hunger response.

Better absorption of nutrients- we obtain the nutrient combinations that we have evolved to use together.

Less expensive than eating out- when you use whole foods you don't get the high markups that happen when others are preparing foods for you. Yes, it may take a little more time for you but the health benefits are more than worth it.

Utilizes essential nutrients- fiber from whole foods keeps us regular and is made into essential nutrients by our gut bacteria.

Lowers systemic inflammation- essential for warding off disease, feeling energized and slowing down the aging process.

4 Ways To Boost Complexion and Brighten Your Skin

One of the best ways to boost complexion and brighten skin is through consistent hydration. No matter the skin type – the right amount of water, hydrating foods and seasonal routines can make a positive impact. In addition to simply drinking enough water throughout the day, there are creative ways to increase hydration.

Add Avocado to Your Diet

• Avocados contain all nine essential amino acids, which are the building blocks for cellular health. The omega 3 fats and beta carotene in avocados create an anti-inflammatory environment that promotes fast cellular turnover. 

• Avocados are rich in vitamin E, a vitamin that hydrates and nourishes the skin. These fruits are also rich in biotin, part of the B complex vitamins, that helps prevent dry skin. 

• Add ½ of an avocado to a smoothie (makes it very creamy) or slice up one with lemon, olive oil and sea salt.

Adjust Water Temperatures

• Hot showers can end up being very drying, since it causes damage to the keratin cells that are located on the outermost layer of the skin. With this cell disruption, the cells are prevented from locking in moisture. 

• Cold water (whether on the face or body) can lower inflammation and increase circulation. A 2019 Yale study found that taking a cold shower after exercise improved hydration in the cells and raised metabolic rates.

Dry Brush

• Dry brushing is a two-minute technique that stimulates circulation toward the heart, swipes away dead skin cells and creates a surface on the skin that allows for optimal hydration. 

• Use a dry brush before showering and make small circles from the feet all the way up to the heart. After you complete the brushing, jump in a shower (not too hot).

Try a Face Mask

• Apply your face masks after showering. When the shower opens your pores, your skin will be able to absorb the ingredients of the face mask better, thus ensuring the face mask will work effectively.

Nora's Naturals Staple Cocktail Recipes

When all else fails, sometimes a delicious cocktail or mocktail is essential at the end of a long work day! Keep it clean and stay on track by using this simple list of staples: 

Staples of Clean Cocktails

• Quality Spirit: tequila, gin or vodka 

• Clean Mixer: club soda 

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint 

• Optional Sweetener: honey, stevia, maple syrup

Staples of Mocktails

• Clean Mixer: club soda

• Citrus: lime, lemon, grapefruit

• Spices/Herbs: jalapeno, basil, mint

• Berries: muddled raspberries, blueberries, blackberries

• Optional Sweetener: honey, stevia, maple syrup

Nora's Naturals Quick Swaps for Improving Gut Health

Swap Soda for Matcha Green Tea, Club Soda with Citrus Fruit or Kombucha 

Each of these swaps provides a refreshing option to soda without all of the negative effects. Matcha green tea has the added amazing bonus of delivering a potent antioxidant called EGCG that has been shown to greatly reduce inflammation and may help ward off inflammatory diseases. 

In a recent study conducted by Stanford University, researchers found that matcha shifted cancer cells towards a quiescent metabolic state and stopped their spread at a relatively low concentration. They also found that matcha could affect the signaling pathways that promote cancer stem cells.

Swap Packaged Snacks for Nuts, Seeds, Apples and Almond Butter, Hard Cheeses, Hard Boiled Eggs

All of the above provide protein and fiber that curbs cravings, lowers blood sugar and provides the brain with healthy fats essential for cognitive performance.

Swap Candy for Dark Chocolate

Dark chocolate stimulates the production of serotonin, boosts sex drive and curbs cravings. Reason being, dark chocolate is a top source of tryptophan- precursor to serotonin. Additionally, theobromine, a compound found in dark chocolate has the subtle effects of an aphrodisiac.

Quick Tips to Strengthen Your Immune System

Here are a few easy ways to quickly strengthen the immune system and improve overall well being. Try integrating any of the following starting today:

Nix the Grains and Processed Foods: Cut out or lower consumption of grains, foods in a package, sweeteners, and processed oils (corn, canola, sunflower,soybean, cottonseed, safflower,grapeseed). These create oxidative stress in the body and lower mitochondrial function (powerhouse of the cells).

Increase Consumption of Healthy Fats, Polyphenols and Fermented Foods: Enjoy wild caught fish, avocado, olives/olive oil, blueberries, raspberries, sauerkraut, all types of green vegetables. The powerful properties in these foods greatly lower inflammation and heal the gut flora (70% of immunity is made in our gut lining).

Lower Blood Sugar and Insulin Levels: 

            Cut out processed foods and sugar. Add in any of the following on a daily basis: 

• Cinnamon- helps control blood sugar

• Reishi- lowers blood sugar levels by downregulating alpha-glucosidase which breaks down scratches into sugar

• Berberine- slows breakdown of carbs

• Matcha- helps stabilize blood sugar

• Apple cider vinegar- lowers blood sugar and improves insulin sensitivity

• High fiber veggies- improves insulin sensitivity

Breathe Through Your Nose:

Deep breathing can shift the body from a stress response to a calm, focused state. By taking it one step further and breathing through your nose instead of the mouth, there will be a greater effect on the body and the brain. Nose breathing results in 10-20 percent higher oxygen uptake, and removes germs and bacteria from the air. Nose breathing sends nitric oxide to your lungs which helps dilates airways in the lungs and blood vessels, increasing immune defense.

Improve Your Mental Health With Creative Activities

Several studies from the National Library of Medicine show that engaging in creative activities can improve your overall mental health. From managing symptoms to developing a more positive outlook, the process of creating art gives those living with depression and other mental health conditions a way to express and process their emotions.

Creative art forms can also improve mental health by:

• elevating mood

• boosting self-esteem

• creating feelings of accomplishment

• enhancing memory

• relieving stress

• aiding in self-discovery

• calming and focusing the mind

Incorporate any type of art you enjoy two to three times a week for 30 minutes- dance, painting, drawing, writing… anything that gets your creativity flowing.

Why You Should Start a Gratitude Journal

Expressing gratitude simply shifts our attention away from thought patterns that do not support wellbeing, to a different state that stimulates joy and appreciation. A sample of five hundred students from Tsinghua University completed measures of gratitude, depression, peace of mind and rumination. Structural equation modeling showed that peace of mind and rumination synched the relationship between gratitude and depression. Results of a present study suggested that gratitude may not only lower depression, but may also counteract the symptoms of depression by enhancing a state of peace of mind and reducing ruminative thinking.

Check out Nora’s Naturals Morning Mindset book for more tips on enhancing gratitude!

Schedule 5-minutes in the morning to complete the prompts below:

What are three things I am grateful for and why? (These can be simple or grand.)

What is one act of kindness that I can create today?

Who are three people I am grateful for and why?

Post-Workout Hydration

After a vigorous workout session, it is crucial to rehydrate and maintain hydration. Rehydrating the body and muscles will enhance their flexibility, strength, and avoid soreness. One of the main regulations of our body temperature is through perspiration – which is essential for helping cool your body down during and after a workout. This cooling process prevents your body from overheating due to high energy exercises. Besides physical problems like muscle fatigue, overheating and dehydration can lead to bigger problems such as dizziness and fainting.

During exercise, never forget to replenish your fluids and drink plenty of water to stay hydrated. It is the best way to replace the lost fluid during exercise and cool your body from inside out. 

How to hydrate?

Health experts recommend drinking:

• 15 to 20 ounces of water, one to two hours before your workout

• And 8 to 10 ounces of water, 15 minutes before you begin

• And drink another 8 ounces every 15 minutes during your workout

(This is a good rule of thumb to follow but can vary depending on age, weight, and height). 

Also make note that while it is common to drink other types of drinks, drinking regular water will be a lot better for you than flavored water, sports drinks, and other sugared workout drinks.

By doing so, your body can naturally restore the lost electrolyte balance from sweat loss during strenuous workouts. Additionally, it will eradicate soreness, reduce injuries, improve endurance, and maintain energy levels. So it is key to remember to refuel and rehydrate after your workouts!

7 Incredibly Easy Ways To Reduce Inflammation

Excess inflammation can cause major issues in our bodies and might destroy our efforts toward getting beautiful skin and a fit physique. Our 24/7 workweeks, lack of sleep, and high stress levels can dramatically increase inflammation in the body and leave us looking and feeling completely worn out.

Inflammation isn't always a bad thing. It's part of the body's immune response and it's initially beneficial in the healing process. It helps heal wounds and protects the body from environmental factors. Additionally, an inflammatory response takes place during exercise to help the body adapt.

Inflammation becomes a problem when we are overtaxed and acute inflammation (healthy, necessary) leads to chronic inflammation (where all the problems take place). Chronic inflammation is caused by our lifestyles. If we overexercise, overeat, don't get enough sleep, and live stressful lives, we most likely have excess inflammation. This alone could be sabotaging our health goals. Our first goal should be to reduce inflammation in our bodies so we can focus on everything else. Here's how to do that:

1. Get eight hours of sleep a night.

We've been told to get a good night’s sleep over and over again, but there is actually a chemical response happening inside the body during sleep that is important for reducing inflammation. A study found that sleep duration can have an effect on levels of specific cytokines (proteins important in cell signaling), which are important for regulating inflammation.

2. Don’t overexercise.

We have to give our bodies time to recover in order to see benefits and reduce the inflammation that comes from exercise. Try to switch up your workouts every day so you're not taxing the same muscles, and be sure to take days off. I know it’s hard, but it's worth it!

3. Consume fish oil daily.

Load up on omega-3s. A report from the journal Brain, Behavior, and Immunity found that consuming more fish oil (omega-3) reduced both anxiety and inflammation. Omega-3s occur naturally in fish such as salmon, tuna, halibut, and more. It's also present in oils — flaxseed, canola, or soybean oils are good choices. Nuts, spinach, and certain beans can also help you meet your omega-3 quota. If you don't eat these foods regularly, you can also take fish-oil supplements, which can be found at health-food stores.

4. Consume ginger and turmeric.

These ancient herbs have been shown to play a significant role in lowering inflammation. I try to incorporate these ingredients into my meals as much as possible. They are great in stir-fries, roasted veggies, and soups.

5. Get cold.

Applying ice or sitting in cold water causes inflammation to go down. If you are applying ice, be sure to put a wrap or towel between the ice and your skin to avoid ice burn. I force myself to sit in cold water for 20 minutes. It is brutal, but it works wonders.

6. Start a meditation practice.

This ancient practice has major benefits, such as reducing cortisol levels. Even if it's just a few minutes of deep breathing, you will begin to change your overall state of mind and significantly reduce stress. The practice of becoming present and deepening your breath calms the mind while reducing inflammation in the body. Start with five minutes a day and work your way up.

7. Hold a few yoga poses.

Meditation and yoga go hand in hand. The deep breathing combined with yoga postures reduces pressure on the joints, improves confidence, and helps to decrease inflammation. Here's a great beginner yoga sequence to help you get started!