tag:blogger.com,1999:blog-24758555602698489782024-03-13T16:45:44.137-05:00Whole Life WellnessMelanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.comBlogger55125tag:blogger.com,1999:blog-2475855560269848978.post-32156981152541465672015-12-04T01:12:00.001-06:002015-12-04T01:12:06.109-06:00The Process<div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-paQqR2TCbLI/VmE8xDutU9I/AAAAAAAAAHY/jbVFplZ8my0/s640/blogger-image-1225945601.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-paQqR2TCbLI/VmE8xDutU9I/AAAAAAAAAHY/jbVFplZ8my0/s640/blogger-image-1225945601.jpg"></a></div>Grieving is a process that is ever evolving and never truly finished. Ten years ago I lost my mother to cancer after a pretty horrible six month battle with the usual treatments of chemo and radiation therapy. I think of her more often on her birthday than the day of her passing because by the time she left us it was a relief to be done with her suffering. <div><br></div><div>My father was killed in a motorcycle accident two years later. The shock of the situation combined with the fact that I hadn't seen him much in the years prior made it extremely difficult to process in a healthy way. I think by that time I felt like I was an expert on grief and so it would be easier or faster to process the loss. I moved on quickly at the time, mostly out of necessity as I was already a busy single mom by then, but now these many years later I am finding that there is so much more grieving to do for both of my parents in order to find the peace and well being that I need and deserve in this life. </div><div><br></div><div>Cherish your loved ones every moment. And when you lose them, cherish the moments you had. Take the time you need to experience your emotions in whatever way you feel is most healing. And never forget that love is forever and so there is no limit on the amount of time needed to grieve. </div><div><div class="separator" style="clear: both;"><a href="https://lh3.googleusercontent.com/-Z4pTYQjP5mU/VmE8wcIXjyI/AAAAAAAAAHQ/HMCtjKH46cM/s640/blogger-image--266723902.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://lh3.googleusercontent.com/-Z4pTYQjP5mU/VmE8wcIXjyI/AAAAAAAAAHQ/HMCtjKH46cM/s640/blogger-image--266723902.jpg"></a></div><br></div>Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-48312757955479961522015-10-13T07:43:00.001-05:002015-10-13T07:43:19.750-05:00New Moon, New IntentionToday the new moon rose in Libra as my mind wandered through the cosmos in my dreams. Upon waking I sat for meditation, a few minutes of quiet breathing and mantra, as I usually do first thing in the morning. I visualized every inhaled breath coming through my crown chakra, the most perfect white light flowing into me from that point, as though I was breathing in the beauty of the universe and filling my entire body with blissful energy. With each exhalation I projected that light out through my heart center, feeling it burst forth like a beacon of light from my chest and expanding to fill all the space around me as though I was lighting the room with my own radiance, and beyond that, the rest of the earth was bathed in this light, and beyond that - the whole universe. I noticed the light projected from my heart was not the same light I was breathing in through my crown. Rather than the perfect white light I was breathing in from the cosmos, my heart center gave off a golden light, somehow thicker, more tangible and warm. The golden light was somehow changed within my body, as though the best parts of me were infused with the cosmic grace and when I sent this light out into the world I was sharing not just the beauty of the universe but also the beauty of my own soul, the infinite love in my heart and the grace and wisdom that I am slowly learning in my years of life on Earth. My beacon of golden light energy seemed to warm the room and although the sun was not yet risen, I felt more than saw the light create a golden glow in the room, perhaps the whole house, or maybe I was lighting up the whole world with this golden grace.<br />
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I practiced Sun Salutations while the sun gently rose and I felt my body renewed by the experience of filtering the light and projecting it outward. I wasn't depleted, but rather I had more energy, more peace, despite all I had given away. As I lay in Shavasana, I again visualized the light entering my crown in its blazing white glory and propelled it upward and outward with my exhaled breath, sending a ray of golden light up and out into the heavens. Perhaps you felt it, as the sun was rising, a sense of peace, a golden grace, a renewal of consciousness and beauty in being alive. <br />
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I sure hope you did. And I hope that you feel my love now, for all life and consciousness, for all beauty and grace, flowing out from my heart and surrounding you in the golden glow of life and love.<br />
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NamasteMelanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-25794202357047169202015-05-10T08:01:00.001-05:002015-05-10T08:01:48.233-05:00Happy Mother's Day!<iframe allowfullscreen="" frameborder="0" height="344" src="https://www.youtube.com/embed/V4fkI5JIvfc" width="459"></iframe><br />Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-71953353490111005742015-04-15T11:28:00.002-05:002015-04-15T11:28:53.242-05:00Make Your Own Hand Sanitizer!<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-6k2lbpDPq0k/VS6QGZN9FJI/AAAAAAAAAG4/qVZIfphnnpU/s1600/Sanitizer.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-6k2lbpDPq0k/VS6QGZN9FJI/AAAAAAAAAG4/qVZIfphnnpU/s1600/Sanitizer.jpg" height="200" width="150" /></a></div>
Many people carry hand sanitizer around with them, but the widely used varieties have some startlingly harmful ingredients. If you want to use something that kills microbes without the nasty chemicals, give my recipe a try!<br />
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Tea Tree (Melaleuca) Oil is one of the most widely used and proven effective essential oils. It is highly antimicrobial, killing bacteria (including anti-biotic resistant strains like MRSA,) yeast, fungus and even viruses! Can your hand sanitizer do that??!<br />
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Here's what you need:<br />
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a 10-15mL amber glass bottle with inset dropper top (I reuse an empty essential oil bottle)<br />
Clear Vodka 80 proof<br />
40-50 drops of Tea Tree Oil<br />
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That's it! And you guessed it, making this sanitizer is as simple as pouring the vodka in the bottle (be sure to leave room for the oil, you can always top it off with more vodka if necessary) and then dropping in the tea tree oil one drop at a time. Put the dropper top and cap back on, then shake gently to mix. Done.<br />
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To use the sanitizer, shake before each use, then simply allow about 5 drops to fall into your palm and rub it all over your hands. This sanitizer is very safe and effective for adults and adolescents, but I would take care using it around small children. <strong>Tea Tree Oil is not safe to ingest, so young children who put their hands in their mouths a lot probably shouldn't use it. </strong><br />
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Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-77768173158012938062015-04-12T18:59:00.000-05:002015-04-12T18:59:21.838-05:00Yoga saved my life Those of you who know me well, know that nutrition and holistic living are what I am most passionate about. You also know that going to the gym is not my cup of tea and that I prefer a quiet conversation over a cardio butt kicking. Keeping up with my 7 year old son keeps me moving, but it is just not enough to maintain health with the level of stress that I encounter as a single mother with a professional career. <br />
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I'd always enjoyed doing a yoga class here and there, and loved the times that I was able to make time and money available to learn more Tai Chi, but it wasn't until I found myself suffering daily with pain and overwhelmed with my life that I turned to a daily yoga practice. You can read more about the struggle I went through over the last few years <a href="http://wholelifewellness.blogspot.com/2015/03/like-box-of-chocolates.html" target="_blank">here</a>, if you are interested. <br />
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I began hesitantly, not sure that I was going to be doing the postures correctly (a common concern among people interested in Yoga) and used a beginners guide with lots of pictures to get me started. I work with Solar Salutations mostly, but also learned the Warrior pose, Tall Warrior, Tree, Crocodile and Boat poses. <br />
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You can watch a brief video on <a href="https://www.youtube.com/watch?v=h9JrVfAdKdA" target="_blank">how to do a Solar Salutation here</a>.<br />
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Doing the postures themselves turned out to be less of a challenge than working time into my routine for doing yoga. I decided to wake up 20-30 minutes earlier than usual, and was surprised to find that most days this wasn't a burden and I actually felt better upon rising earlier than I had when I would sleep until the last possible second. <br />
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My routine goes something like this most days:<br />
I take 5 minutes as soon as I rise to sit for a brief mediation. I find that the first moments of waking offer a unique opportunity to have a quiet mind without struggling to manage the thoughts of the day. It is naturally a time of reflection and inward focus, so I take advantage of that time by breathing deeply and allowing myself to feel quiet and serene. Once I get out of bed, I do 2-4 Solar Salutations (which in reality is doing the series of postures 4-8 times, as a traditional Solar Salutation is moving through the postures twice) during which I breathe in each pose for 4 breaths the first round, and then reduce the number of breaths in half to 2 breaths per pose in the second round, and if I have time to do more I move to one breath for each pose, offering an invigorating way to get started in the morning. After my Solar Salutations, I take between 5-10 minutes to do the "corpse pose" otherwise known as <a href="http://www.yogabasics.com/asana/corpse/" target="_blank">Savasana</a>. This is the pose I consider the most important, so I always make sure to make time for this even if it means only doing one Solar Salutation, or sometimes none at all if I sleep late or have an unexpectedly rushed morning. Traditional yoga practice recommends 20-30 minutes in Savasana, but I've honestly never had the time to do that intense of a practice and do find relief from my pain and tension in less time. Ideally, when I feel inclined and have a couple of extra minutes, I will sit for another brief meditation and breath awareness practice, sometimes as little as 2 minutes, just to really set my mind in focus for the day ahead. <br />
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I've found that by adding these practices to my daily routine I have improved so many things about my life and health, in just 20-30 extra minutes. I no longer suffer from daily pain, I feel more grounded and balanced, and my body has maintained its feminine shape and strong muscles, despite not ever doing a rigorous "workout" program. I seriously can't say enough about how much Yoga has improved my life. The pain and stress I felt daily before I added this practice were debilitating and made me depressed and overwhelmed, which affected my performance at work, at home and as a mother. Now that I am free from pain, my mind is more clear and I feel like I am back on top of my game. I've begun to pursue my interests and passions again, which is something that I haven't done in years and thought at one point I may never have time or energy for again. Even my parenting has improved since I began doing Yoga daily, as I am now spending more quality time with my son and have been able to teach him some basic principles of breath awareness and yoga that he can use if he feels overexcited or upset. <br />
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It may sound a bit over the top, but I truly feel that yoga has saved my life. It has brought me closer to myself and my path than any other single change that I have made in my life. I highly recommend that anyone who feels they could use more balance, peace and vitality in their life to explore yoga and meditation, whether it is in the home or under the supervision of a knowledgeable teacher. Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com1tag:blogger.com,1999:blog-2475855560269848978.post-42564565369111436792015-04-11T08:30:00.000-05:002015-04-11T08:32:37.053-05:00Spring Cleaning! Lift your Spirit Edition<br />
I imagine everyone feels uplifted on the first warm and sunny day of spring. If you want to keep the feeling going though, try some of these simply ways to rejuvenate and lift your spirit everyday.<br />
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Walking</span><br />
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Walking is one of the most beneficial exercises that can maintain and improve health. Try walking mindfully, taking care to focus on your breath and let go of thoughts and chatter in your mind. Observe your environment and perhaps more importantly, observe your own body and breath. Notice how the sidewalk feels under your feet or the temperature of the air as it enters and leaves your nostrils. Taking a reflective walk each day is one of the best things you could do for your overall wellbeing, as it tones and strengthens your mind, body and spirit!<br />
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Find Joy in Essential Oils</span><br />
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Aromatherapy is used extensively to improve mood, reduce anxiety and enhance spiritual awareness. Diffusing an essential oil into the air or applying a blend of carrier and essential oils to your skin are both great ways to enjoy the uplifting effects of aromatherapy. <br />
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<a href="https://3.bp.blogspot.com/-BDQeBSth1kY/VSiZ8rn6hOI/AAAAAAAAAGQ/Is7ETfJvdRE/s1600/Roll%2BOn%2BFinal.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-BDQeBSth1kY/VSiZ8rn6hOI/AAAAAAAAAGQ/Is7ETfJvdRE/s1600/Roll%2BOn%2BFinal.jpg" height="200" width="120" /></a><span style="font-size: large;"><span style="font-size: small;">My first essential oil blend is still my go to for feeling good every day. </span></span><span style="font-size: large;"><span style="font-size: large;">Try <a href="http://onewellness.weebly.com/store/p8/Joy_Roll_On_.html" target="_blank">Joy! Essential Oil Roll On</a> from <a href="http://onewellness.weebly.com/store/c2/Dantian_Essential_Oil_Products.html" target="_blank">Dantian Products</a> by </span><a href="http://onewellness.weebly.com/store/p8/Joy_Roll_On_.html" target="_blank"><span style="font-size: large;">clicking here</span></a><span style="font-size: large;">.</span><span style="font-size: small;"> </span></span><br />
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<span style="font-size: large;"><em><span style="color: #274e13;">Essential oils that can help you beat depression include lemongrass, bergamot, ylang ylang and lemon.</span> </em></span><br />
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<a href="http://3.bp.blogspot.com/-BDQeBSth1kY/VSiZ8rn6hOI/AAAAAAAAAGQ/Is7ETfJvdRE/s1600/Roll%2BOn%2BFinal.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-size: large;"><em></em></span></a><br />
<span style="color: #274e13; font-size: large;"><em>Essential oils that diminish anxiety are lavender, rosemary, basil and vetiver.</em></span><br />
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<span style="font-family: "Trebuchet MS", sans-serif; font-size: large;">Savasana</span><br />
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<span style="font-size: large;"><em>Want to know one of my favorite things about Yoga? The most beneficial and healing pose is also the most simple and relaxing!</em></span> Doesn't matter if you are a Yoga guru or you have never set foot on a mat, doing Savasana (Corpse Pose) everyday is going to enhance your awareness, detoxify your body and lift your spirit in noticeable ways. <br />
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Take 10 minutes to lie on your back, breathing deeply with your legs relaxed apart and your arms at your sides about 45 degrees from your body. Starting with your forehead, slowly relax all the muscles in your body all the way down to your toes. If you have trouble letting go of tension in an area, pulse (or tense) the muscles until you are able to completely relax. Try to keep your mind clear and simply observe any thoughts that do come up but don't focus on them. Allow yourself to completely relax your mind and body, and feel the release of simply being.<br />
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<span style="font-size: large;">Find out how to do the pose here:</span><br />
<a href="http://www.yogabasics.com/asana/corpse/"><span style="font-size: large;">http://www.yogabasics.com/asana/corpse/</span></a><br />
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<span style="color: #274e13;"><span style="font-size: large;"><em>A daily practice of Yoga, Tai Chi, martial arts or even a long mindful walk each day will bring you more peace of mind and strength of spirit than you have ever known.</em></span> </span><br />
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Find me on Facebook: <a href="https://www.facebook.com/pages/One-Wellness/101277479938151">https://www.facebook.com/pages/One-Wellness/101277479938151</a><br />
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<span style="font-size: large;">Check out my other Spring Cleaning posts here: </span><br />
<a href="http://wholelifewellness.blogspot.com/2015/03/spring-cleaning-clear-your-mind-edition.html" target="_blank"><span style="font-size: large;">Spring Cleaning! Clear Your Mind</span></a><br />
<a href="http://wholelifewellness.blogspot.com/2015/03/spring-cleaning-home-edition.html" target="_blank"><span style="font-size: large;">Spring Cleaning! Home Edition</span></a>
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<span style="font-family: Times, "Times New Roman", serif;"><span style="font-size: x-large;"><strong>Cleansing Breathing</strong> </span></span><br />
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<em><span style="font-size: large;">Breath is life</span>.</em> The way that you breathe holds more impact on your health than you might think. Take a moment to notice how you are breathing right now. Are you hunched over your desk or device, taking shallow and short breaths? Or are you relaxed, drawing each breath in and allowing it to flow out naturally and evenly? Breathing into your diaphragm slowly and deeply brings the most vital nutrient that your body needs into all your systems and organs. Oxygen is one of only 6 elements that comprise about 99% of your body, and breathing could be considered the most important function your body can perform to sustain life. Why then, is so little ever mentioned about the correlation between our breathing and our health? <br />
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<span style="font-size: large;">Focusing more on our breath, what some might call breath awareness, is one great way to release stress and clear the mind. </span><br />
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<span style="font-size: large;">This practice is so simple, there is only 1 step:</span><span style="font-size: x-large;"> <em><strong>Breathe.</strong></em></span> <br />
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If you wanted to take it a step further, you could focus on keeping your breath deep and even, feeling the inhalation fill your diaphragm and then feeling the cool breeze of the exhalation as it leaves your nostrils. By being more present with your breath, your body is revitalizing itself and actually counteracting the effects of stress on your body. If you take 5 minutes to simply breath every evening before you go to bed and/or first thing when you wake up, you create a new pattern of awareness and balance in your life and can see results almost instantly when you are able to truly relax. <br />
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<strong><span style="font-size: x-large;">Crocodile Pose</span></strong><br />
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What if you are having trouble relaxing, or worse yet, are in the midst of a full on panic attack or emotional overflow? You can induce diaphragmatic breathing simply by lying on your stomach in this soothing hatha yoga pose that is often referred to as the crocodile pose.<br />
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<em><span style="font-size: large;">This link will show you how to do the pose:</span></em> <a href="http://www.yogabasics.com/asana/crocodile/">http://www.yogabasics.com/asana/crocodile/</a><br />
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Crocodile Pose is one of the simplest poses, and for me it is one that has the most potent impact on the way I am feeling. No matter which direction my emotions and moods are swinging, this pose will chill me out within minutes. <br />
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Simply lie on your stomach and put your arms out in front of you with your fingers gently resting along the other elbow so that your arms are forming a triangle shape. Rest your forehead on top of your arms comfortably so that you are able to relax and breath deeply in the pose. Focus on your breathing for at least 5 minutes in this pose, and you will feel deeply calm and more balanced.<br />
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<strong><span style="font-size: x-large;">Essential Oils for Clearing the Mind</span></strong><br />
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<span style="font-size: large;"><em><u>Vetiver</u></em> -</span> Vetiver essential oil is known as the Oil of Tranquility in India and has been used all over the world for healing since the 12th century. It is particularly soothing in the bath, and is used in Ayurveda to heal and balance the body and mind.<br />
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<a href="http://4.bp.blogspot.com/-kTXCFwbOcZA/VRl85K_PQcI/AAAAAAAAAFw/PzGEso2O50E/s1600/Bath%2BSalt.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://4.bp.blogspot.com/-kTXCFwbOcZA/VRl85K_PQcI/AAAAAAAAAFw/PzGEso2O50E/s1600/Bath%2BSalt.jpg" height="166" width="200" /></a><span style="font-size: large;"><em><u>Frankincense and Myrrh</u></em> -</span> These oils are among the most commonly referred to as "meditative" but in addition to quieting your mind and relieving your stress, these oils also kill germs and other microbes and are excellent for your skin. <br />
<span style="font-size: large;">To experience the amazing relaxation power of this superhero duo, check out the newest product from </span><a href="http://onewellness.weebly.com/store/c2/Dantian_Essential_Oil_Products.html" target="_blank"><span style="font-size: large;">Dantian Essential Oils</span></a><span style="font-size: large;"> - </span><a href="http://onewellness.weebly.com/store/p11/Chocolate_Bath_Salt.html" target="_blank"><span style="font-size: large;">Chocolate Bath Salts!</span></a><br />
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<span style="font-size: large;"><em><u>Rosemary and Basil</u></em></span> - These herbs aren't just for making your food taste delicious! Rosemary essential oil is known to release stress symptoms in the mind and body. It is cooling and refreshing and can help make your skin look and feel amazing as well. Basil Linalool essential oil has been used extensively for it's pain relieving and calming properties. <br />
<span style="font-size: large;">Check out our </span><a href="http://onewellness.weebly.com/store/p4/Tension_Release_Roll_On_.html" target="_blank"><span style="font-size: large;">Tension Release Roll On</span></a><span style="font-size: large;"> to reduce muscular tension and relieve tension headaches and migraines.</span><br />
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<span style="font-size: large;"><em><u>Lemon</u></em> - </span>Lemon essential oil is one of the most versatile oils in my collection. Amazing for cleaning your home and body, lemon oil has also been shown to clear the mind, uplift mood and increase concentration. And who doesn't love the smell of lemon?!<br />
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<em><strong>Hope you've enjoyed this week's Spring Cleaning series post! If you missed last week, check it out by clicking <a href="http://wholelifewellness.blogspot.com/2015/03/spring-cleaning-home-edition.html" target="_blank">HERE</a> and stay tuned for more great tips from our Spring Cleaning series throughout the month of April! </strong></em><br />
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<br />Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-74204988385067758662015-03-22T05:47:00.000-05:002015-03-22T10:39:02.469-05:00Spring Cleaning! Home EditionThankfully I did most of the spring cleaning in my home last weekend when the weather was a balmy 60 degrees in the Twin Cities. Now we may be getting snow again. But no matter what your climate, the change in seasons is the perfect time to do some deep cleaning! Not just your gutters and window blinds, but in your body, mind and spirit as well! <br />
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One Wellness' Spring Cleaning blog series will bring you new ideas each week for holistic and sustainable ways to get rid of the dirt, dust, toxins, parasites and habits that build up over the long winter months and can interfere with your health and wellbeing. Your body is programmed to naturally detoxify itself in the spring, and these tips will get you jumpstarted to wellness even faster!<br />
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We will start with the obvious way to clean house in the spring. By cleaning your house! First, we will take a look at what we have under the sink. As a mother you might think that I keep my cleaning products locked away, but nothing could be farther from the truth! Since I don't use any toxic products to clean my home, I leave everything out where my son could easily access it, and maybe even help me with the chores! He loves spraying the counters and wiping the table, even if I can't seem to get him to pick up the toys in his room.<br />
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<strong><em>What's in my cleaning arsenal?</em></strong><br />
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<strong>1. Vinegar</strong> - I use this for literally everything! I keep at least 2 spray bottles of vinegar and water, one in the bathroom and one in the kitchen. The ratio is best used at 3 parts water to 1 part vinegar. You can also add a teaspoon of lemon juice and/or 5 drops of lemon essential oil to cut the vinegar smell and increase the cleaning power. Use this to disinfect counters, sink, bathroom surfaces, glass, mirrors and just about anything else that needs to be clean! I also clean my hardwood floors with just vinegar and water (sometimes a few drops of lemon essential oil when they really are dirty) and they come out looking great with no harm to the wood or finish!<br />
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<strong>2. Baking Soda</strong> - Fantastic for cleaning the toilet bowl (sprinkle 1/4 cup of baking soda in the bowl, then pour in a cup of vinegar, wait a few minutes before scrubbing the bowl clean and fresh) and perfect for scouring out pots and pans and freshening up the laundry, carpets, pet areas and fridge! To use as a deodorizer, sprinkle onto carpets and allow to sit for at least 10 minutes before vacuuming (this will also help with any strange smells that come from your vacuum cleaner) or sprinkle into laundry hampers, diaper pails, the cat box or anywhere else that odors linger. To get soap scum and grime off your shower walls and out of the tub, spray with vinegar and then rub with a generous amount of baking soda until the gunk is gone, then rinse.<br />
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<strong>3. Lemon Essential Oil</strong> - Lemon essential oil makes your home smell fantastic of course, but it is also a powerful cleaner. Dirt and grease seems to just lift easier when this is added to a vinegar/water solution or a mop bucket. Only a few drops are needed for most applications. Lemon essential oil is also used in aromatherapy to brighten the mood and focus the mind. Feel free to add it to your homemade cleaning products anytime you want to lift the grime and your spirits!<br />
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<strong>4. Lemon Juice</strong> - Lemon juice helps lift dirt and is also a deodorizer and disinfectant. Add a teaspoon to your vinegar cleaning solutions to cut the vinegar smell and add additional cleaning power. Lemon juice is also really awesome for getting rid of the lingering smell of garlic and onions on your hands and cutting boards. Just rub some pure lemon juice on your hands or over the cutting board, and poof! No more smelly garlic. To deep clean your cutting boards, rub with lemon juice, then sprinkle a generous amount of salt onto the board and scour out the grooves where nasty germs can linger. To polish your furniture, you can mix 2 tsp lemon juice with 1 tsp olive oil and wipe the mixture lightly and evenly over the surface of the wood. Check the recommendations for your specific type of wood finish before attempting to use a homemade furniture polish, although I will tell you that in my home I don't have anything that I don't clean with homemade products.<br />
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<strong>That's it.</strong> <br />
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I only need four ingredients to do all of my spring cleaning at home, and they are all way more affordable than the various bottles of toxic waste that are sold in stores to "clean" your home. With the exception of the essential oils (it is recommended to keep all essential oils out of the reach of children and pets because they are so highly concentrated and can be toxic in large doses) none of these cleaners are harmful or toxic to children or pets, so you can use them generously and store them anywhere that's convenient. <br />
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Here's a few more suggestions for a more sustainable cleaning experience this spring. You will definitely feel good about making changes to your cleaning routine for a healthier family, cleaner home and sustainable environment!<br />
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<ul>
<li>Use cloth washcloths and towels instead of paper towels or prepackaged wipes. You can buy an affordable pack of towels at a discount store (or make your own), and mark them as cleaning towels or better yet, coordinate a certain color or design for a certain type of cleaning. </li>
<li>Up-cycle old t-shirts, socks and linens into cleaning towels! Plain white tees that have underarm stains or holes make the most awesome cleaning towels for just about any job because they are soft and absorbent.</li>
<li>If you are making the transition to natural cleaners for the first time, don't throw away that old Windex bottle! Rinse it out and refill it with vinegar/water solution for multipurpose cleaning. Otherwise you will need at least one PET plastic spray bottle for your homemade cleaners. These can be found affordably at big box stores in the cleaning and gardening aisles.</li>
<li>Use a mop instead of those disposable wiping pads for cleaning your floors. It's really not that much more difficult to run some water in a bucket and pour in a little vinegar, right!? Even more points if you use a mop head that you can wash and reuse! </li>
<li>Recycle plastic shopping bags into garbage bags or pet waste disposal bags. I don't remember the last time I paid money for any type of garbage bag. I just hoard all the plastic bags I get from shopping, and they fit perfectly in the small size kitchen and bathroom trash cans. If you run low in between shopping trips, ask your neighbors! Some people have so many bags around that they are happy to unload some on you.</li>
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<strong>Alright, now it's your turn! Tell me your homemade cleaning hacks and tips for a green and clean home in the comments!</strong> Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com1tag:blogger.com,1999:blog-2475855560269848978.post-83579606055567641702015-03-11T22:57:00.002-05:002015-03-11T22:57:25.462-05:00Learn to ListenWith all the noise and stimulation surrounding us every day, it's no wonder we have a hard time listening to the subtle language of our bodies. There seems to always be something to do, somewhere to go, whether it is carting the kids to an afterschool activity, working late to finish that big report, sending that email or text that just can't wait or watching the game on your smart TV. How often do you just listen? No, not listen to other people talk, or listen to music, but simply listen... to yourself, to your body, your intuition and inner wisdom? <br />
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One thing I have learned to value more than any other is the power of intuition. It can guide you through your life almost like a road map for your soul. On the physical level we have a deep connection to our intuition as well. Our bodies know exactly what they need at all times, and are communicating with us about those needs constantly. The body isn't just a tool that we use to carry out our daily lives, it is intertwined into our mind and spirit in a way that can't exactly be described, but is undeniably recognizable in the way that our thoughts and feelings can express themselves in our physical bodies. For example, when we smile and are happy, we feel healthy. When we are stressed or upset, our bodies often react with headaches, muscle pain, stomach upset or fatigue. It stands to reason that if the body is affected by our thoughts and feelings, then why wouldn't our thoughts and feelings be affected by our bodies? The body can most certainly guide us to better health... if we listen and allow ourselves to hear!<br />
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If you've ever had a "gut feeling" about something, that was your intuition speaking to you. If you've ever thought "Gee, I'm really tired, I should probably go to bed, but..." or "I really don't NEED that refill on my soda, but..." those thoughts were your body trying desperately to tell you how to nourish yourself. Our bodies speak to us through our thoughts and feelings all the time. You might "feel" like the stress at work is making you get headaches, or you might "think" that you should probably get more exercise, but have you ever stopped to consider that those thoughts and feelings could be coming from a deeper need?<br />
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We often don't listen to these cues until it is too late. If the body doesn't succeed in communicating with us through the subtleties of our thoughts and feelings, it will resort to more drastic measures to be heard, such as symptoms of disease and distress. Depression, fatigue, allergies, migraines and skin problems like acne and eczema are examples of some of the major warning signs that our bodies will send us to let us know that they need something more and different than what we are currently doing. Even coming down with a particularly nasty cold or infection could be a sign from your body that your immune system needs a boost. Western medicine tends to treat symptoms as though they were the problem, when in reality symptoms are the clues to what the problem really is! If you have a headache, the headache isn't what your body is trying to tell you, and it's not what is really wrong. The headache is a symptom of another problem that isn't as obvious, such as dehydration, excess tension and stress or lack of Magnesium and/or B vitamins. If you haven't listened to your intuition when you felt like you should drink more water instead of coffee or pop, then your body will send you a headache to help you figure it out! Or at least that is what it is trying to tell you, but you may not be listening.<br />
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Food cravings are another huge way that our body communicates with us. If you are craving sweets, chances are what you actually need are healthy fats like nuts, coconut oil, butter or avocado. Craving salty snacks is often a sign of mineral deficiency, such as a need for more Magnesium. Do you crave food at a certain time of day, or in a particular situation? Maybe you have an emotional need that you are "feeding" with food at those times but could be better met through companionship or self care. Ask yourself, "What am I really craving? What do I truly need?" And be sure to take the time to listen!<br />
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I know what you are thinking - How?! How do I learn to listen to my body, when I'm not sure what I'm listening for? There are ways to increase your awareness of intuition, such as regular meditation, reflection, journal writing or breath awareness practices. But really you don't need any of those things to begin to listen to your body. The first step is to become aware of your thoughts and feelings. Some people just move through life so quickly that they don't even really notice the way that they feel or the thoughts that come and go. Be more present in the moment, quiet down the whirlwind in your mind and focus on becoming aware of everything around you. Notice the way the sun shines on the grass or the way that your fingers feel on the steering wheel as you drive. If a thought comes up, notice it! That's not to say get caught up in thinking and forget to be present, but notice your thoughts and feelings and allow them to serve their purpose. If you feel like taking a hot bath, take one! If you are so upset you could cry, maybe you need to. When you think that you should get out and enjoy some fresh air, it is most certain that is exactly what you need!<br />
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Take the time to listen to your body, and you will find that it feels much better when you do! <br />
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Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-14874311919152053982015-03-06T23:41:00.003-06:002015-03-07T08:04:28.109-06:00Like a Box of ChocolatesWell friends, I can certainly say that the last two and a half years have been quite a journey! I accepted a promotion at work which led me to the hip urban setting of the Twin Cities and also some of the most challenging career stress that I have experienced. Working 10-12 hour days under intense pressure and often not eating, drinking or doing enough self care put me in a state of physical distress to say the least. I developed unusual symptoms, including daily pain, intermittent debilitating migraines, stomach upset, lethargy and occasionally I would stumble back into the depths of depression. I was nowhere that I wanted to be, although seemingly on the surface all was well for me in my new job, new city and new direction. <br />
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I bounced between a few useless doctors before having a long discussion with an OB GYN who seemed to understand that I wasn't into popping pills or invasive tests, and she gave me some practical advice as well as a likely cause of the pain I was having- Interstitial Cystitis, a chronic inflammation of the lining of the bladder. I started doing a daily practice of Hatha Yoga- yoga postures designed to promote wellness and encourage detoxification and began working with meditation more regularly to combat stress. I cut back drastically on caffeine and stopped using the junk food I was surrounded with all day at work as a coping mechanism. <br />
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Those small changes worked wonders to relieve my pain, but the migraines were still plaguing me like clockwork every month with my cycle. I visited an amazing chiropractor who told me more about my body and the causes of my symptoms in the first 10 minutes of my appointment than all of the medical professionals I've encountered in my life combined. He explained that Magnesium deficiency is prevalent in our modern lives because the soil has been depleted of this nutrient to a point of extinction. He recommended Epsom salt baths rather than oral supplements due to the better absorption and retention of the mineral through the skin and also recommended a B-Vitamin supplement to combat the high level of stress I was experiencing. Chiropractic adjustments were also part of his recommendations of course, along with drinking more clean water (apparently Minnesota has a high level of estrogen in the water - enough to make the boy frogs start turning to girls!) and avoiding soy and excess amounts of dairy and wheat. <br />
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Today I am happy to say that I haven't had a migraine in over 4 months! Although my workload is continually increasing, I have found many ways to cope with and reduce the stress, including using essential oils daily and adding a weekly Tai Chi class to my established practice of yoga and mediation. I've found creative ways to manage my team and my schedule so that I am being more productive and I've actually been able to work less hours while getting more done! <br />
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There's still a long road ahead. My symptoms still rear up occasionally as a nagging pain, mild nausea or depressed afternoon, but I now have tools I can use to help me stay more balanced and feel better on a daily basis. I'm looking forward to sharing my experiences in more detail in my blogs again, now that I have a reliable PC at home and a little extra time here and there to write. <br />
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Thanks for listening, and feel free to reach out to share your stories of the journey.<br />
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Peace,<br />
Melanie<br />
<br />Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-71996615014127079902013-01-27T18:14:00.001-06:002013-01-27T18:38:01.576-06:00Renewal, or Do-be-do-be-do<span style="background-color: rgba(255, 255, 255, 0);">Self defeating behaviors arise when we can't allow ourselves to make a mistake without losing faith in our ability to make good decisions. In other words, when we give up trying simply because we screwed something up. Where would we be if all our great thinkers, activists and inventors would have just given up when they didn't get it right the first time?</span><br />
<span style="background-color: rgba(255, 255, 255, 0);"><br /></span>
<span style="background-color: rgba(255, 255, 255, 0);">This is a paragraph I wrote last year in an entry relating to the challenge of living a whole foods life. I was inspired by the entire post, but mostly these last words. It related so beautifully to the current reality for me that I couldn't resist the urge to start picking up my blogs again. I'm not sure how they managed to slip away for so long, but life has a way of testing our endurance and ability to adapt at times. Besides, I live my life in two different modes: Do, and Be. </span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">I alternate between focusing on doing, and allowing myself to focus on truly being. Sometimes In a very real sense, my journey is Do-Be-Do-Be-Do!</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"><br /></span>Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-40522565808025012162012-02-09T23:13:00.002-06:002012-02-09T23:18:34.461-06:00Teach your children well: Learning GardensPersonally I think that learning about whole foods and sustainable agriculture is essential for the future of education. Possibly even essential for the future of our existence. <br />
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Gardens are a hands on, everyday science experiment, and they teach children responsibility and team work. Studies have shown that children who are involved in school gardens eat twice as many vegetables as their peers. <br />
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Check out this link for some awesome ideas to create beautiful learning gardens in your community:<br />
http://www.thekitchencommunity.org/learning-gardens/<a href="http://www.thekitchencommunity.org/learning-gardens/"></a>Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-88275677289355023522011-11-17T09:03:00.001-06:002011-11-17T09:04:03.382-06:00Processed Food Industry Shows USDA Who's Boss in the Cafeteria | LunchboxI remember the quality of school lunches when I was a child. Not pretty. Now with the major food processors offering huge cash rebates for schools to buy their so called foods, I am sure it looks even more grim for the youth of our nation. And we wonder why so many children are obese and have learning difficulty and behavior problems?! Lets take a look at what they are eating at school, as well as what they are learning...<br />
<a href="http://www.thelunchbox.org/community/lunchbox/2011/11/16/processed-food-industry-shows-usda-whos-boss-cafeteria">Processed Food Industry Shows USDA Who's Boss in the Cafeteria Lunchbox</a>Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-49443513880243084642011-10-13T13:52:00.005-05:002011-10-16T01:08:04.848-05:00The Book of RAWesome<span style="font-size: large;">The most detoxifying phase of </span><a href="http://wholelifewellness.blogspot.com/2011/06/whole-life-wellness-cleanse.html"><span style="font-size: large;">The Whole Life Wellness Cleanse</span></a><span style="font-size: large;"> is the raw foods phase.</span> Anyone who has tried traditional fasting for detox will find eating fresh fruits and veggies during this phase refreshing, however for those of us who are new to cleansing, eating only raw foods may seem like a prison sentence. You mean I can't even cook my veggies?!<br />
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<span style="font-size: large;">Raw foods contain far more vital nutrients and antioxidants because they have not been heated or processed.</span> They also contain high amounts of fiber, which is beneficial for removing built up toxins from the colon and digestive tract. Raw or living foods are a main ingredient in a healthy diet and should be eaten in abundance and without reservation.<br />
<span style="font-size: large;">Plan your raw meals in advance as much as possible.</span> Having a recipe in mind helps us feel less overwhelmed while shopping for food and also reduces the chances of eating something convenient when pressed for time that may not be the most healthful choice. Eating raw can be fun, and definitely doesn't limit you to salads for every meal. Try raw soups made in a blender or food processor, energy bars and cereals made from raw nuts and seeds, and raw food entrees that will make you wonder why you ever cooked your food in the first place! <br />
<span style="font-size: large;">Find some RAWmazing recipes at the following links:</span><br />
<a href="http://www.simplyrawrecipes.com/">http://www.simplyrawrecipes.com/</a><br />
<a href="http://www.living-foods.com/recipes/">http://www.living-foods.com/recipes/</a><br />
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<span style="font-size: large;">Make sure you schedule time to shop for food.</span> You will need to shop for fresh foods at least twice a week to ensure that you are using foods before they spoil or their nutrient content diminishes. Utilize local food as much as possible, such as local farms and farm stands, farmers markets, co-ops and food shares. Find local food sources at <a href="http://www.localdirt.com/">http://www.localdirt.com/</a>.<br />
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If you find yourself feeling fatigued or sluggish during your raw food journey, <span style="font-size: large;">add some healthy fats to your diet</span>, such as flax oil added to smoothies or raw soups, raw nuts and seeds or raw free range eggs, fresh from the farm. NOTE: Eating uncooked eggs is not recommended for children, the elderly or anyone with a weakened immune system. Please take care handling raw eggs properly and use only the freshest eggs from a verifiable source. Raw cheeses, butters and milk may be a good choice for you if you choose to eat dairy products. Raw dairy is an extremely healing way to add saturated fats to a healthy diet.<br />
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Experiment with different ways to prepare raw foods, using a blender, food processor, dehydrator or sun drying. Create your own unique salads and soups to suit your personal tastes. Some prefer to cast away all the machines and <span style="font-size: large;">simply eat the fresh foods as nature intended</span>, biting into fresh fruits and veggies with a vengeance! <br />
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A raw food detox is a great way to cleanse your body without adding the stress of fasting. The best part is that raw fruits and vegetables are guilt free eating. Enjoy as much as you like! <br />
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<span style="font-size: large;">Here's a list of raw foods that will fill your belly and curb cravings:</span><br />
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Avocado<br />
Banana<br />
Raw almonds<br />
Raw sunflower seeds<br />
Apples<br />
Zucchini <br />
Cauliflower<br />
Sprouted grains or legumes<br />
CoconutMelanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-73265773874910212172011-10-13T10:00:00.004-05:002011-10-13T10:34:24.537-05:00Organic Flavor<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-AnqpEW_tYfQ/Tpbtk38YcJI/AAAAAAAAACg/uRiprLRORTU/s1600/broth.bmp" imageanchor="1" style="clear: left; cssfloat: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" oda="true" src="http://2.bp.blogspot.com/-AnqpEW_tYfQ/Tpbtk38YcJI/AAAAAAAAACg/uRiprLRORTU/s1600/broth.bmp" /></a><a href="http://4.bp.blogspot.com/-Q9TWwHoyG9Y/TpbtpMvfa2I/AAAAAAAAACo/i3j4Y_065H8/s1600/broth+ingredients.bmp" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" oda="true" src="http://4.bp.blogspot.com/-Q9TWwHoyG9Y/TpbtpMvfa2I/AAAAAAAAACo/i3j4Y_065H8/s320/broth+ingredients.bmp" width="238" /></a></div><div class="separator" style="clear: both; text-align: center;"><br />
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</div><div class="separator" style="clear: both; text-align: left;"></div><div align="left">Let's take a close look at this product. Organic Free Range Chicken Broth, certified USDA Organic by Oregon Tilth and produced by Pacific Foods of Oregon, Inc. Looks pretty safe, right? So lets take a close look at the ingredients. We know to watch out for things called "natural flavors" in the ingredient lists, right? Natural flavor is just one of many misleading marketing terms which can mean just about anything from MSG to naturally derived chemical additives. After all, aren't almost all chemicals "natural?"</div><div align="left"><br />
</div><div align="left">So just what exactly is "organic flavor?!" We see it here on the label not once, but twice. Organic chicken flavor is the second ingredient, followed by natural chicken flavor and the last ingredient is even more mysterious - organic flavor. So what is this mystery flavor? Is it spices? Is it chemicals? We don't know. And if they have decided not to label it any more specifically than that, we probably don't want to know. </div><div align="left"><br />
</div><div align="left">So how can they get away with this? What makes this "organic flavor" any different from those "natural flavors" we have been told to stay away from? In reality, probably nothing. Processed food that is certified organic has become somewhat misleading. Many major producers of so called organic foods are growing their crops using "approved" chemical methods. The USDA standards for organics are listed on <a href="http://fscs.clemson.edu/Organic/national_list_of_allowed_and_pro.htm">The National List of Allowed and Prohibited Substances</a> and included in the allowances for organic livestock are such chemicals as chlorine, ethanol, aspirin, tetracycline, sulfates and all vaccines. The section pertaining to "flavors" simply states that only non-synthetic sources must be used and no artificial preservatives are allowed. Otherwise anything goes, I guess.<br />
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Please don't misunderstand my intentions. I believe very strongly in sustainable organic agriculture. The kind that is happening at more and more small farms all across the nation. But what I disagree with is the governmental regulations and "standards" which have so many loopholes for major processed food distributors, like Pacific Foods, to label substandard products as organic and natural and therefore make more money.<br />
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<strong>The bottom line: Don't eat processed food.</strong> Period. Doesn't matter if it is organic, natural or not, just stay away from processed food which is ruining our health and lining the pockets of the wealthy corporations. Buy your food from small local producers. Find a local farm in your area and see if you can tour the facility to ensure that the animals are being treated humanely and the produce is grown naturally and handled with regard to safety. You can find local growers online at <a href="http://www.localdirt.com/">http://www.localdirt.com/</a>. Shop at farmers markets and farm stands, and stay away from the supermarket as much as you possibly can. When shopping in a supermarket, <strong>read the labels carefully!</strong> Don't just assume that because it says "organic" or "natural" that it is good for you. Take the time to make a wise consumer choice.<strong> </strong><strong>When you buy whole foods from local sources you are using your hard earned dollars to vote for sustainability and the healthy future of our planet.</strong></div>Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com1tag:blogger.com,1999:blog-2475855560269848978.post-77742118799578251012011-10-12T22:51:00.001-05:002013-01-27T17:59:10.921-06:00October UnabashedI fell off the wagon tonight. Yup, that's right, screwed up the cleanse. Ate almost 3 oz of dark chocolate. That doesn't sound like much, but believe me, <em>it was a lot</em>. I grubbed it like there was no tomorrow. Definitely a binge moment, and I am not proud. But I am honest, and thought you deserved to know. Everyone makes mistakes and gives in to temptation sometimes. The key is to not get carried away and to learn from our mistakes. Appreciate mistakes for what they are- a part of ourselves.<br />
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I can take accountability for my indulgence. I know it was not good for my body and I know that it affected my body's cleansing processes. I also know that it wasn't the end of the world. Tomorrow I won't make the same mistake, and life will go on. My cleanse will be successful and I will feel great about myself for sticking with it and making a commitment to my health. <br />
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Self defeating behaviors arise when we can't allow ourselves to make a mistake without losing faith in our ability to make good decisions. In other words, when we give up trying simply because we screwed something up. Where would we be if all our great thinkers, activists and inventors would have just given up when they didn't get it right the first time?Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-61948255329462178362011-10-10T00:18:00.002-05:002011-10-10T00:57:44.743-05:00Veggie Tales<div class="separator" style="clear: both; text-align: center;"><a href="http://3.bp.blogspot.com/-CajbkYvjTCY/TpJ7M_x28qI/AAAAAAAAACU/bCiZDb76IMQ/s1600/salad.bmp" imageanchor="1" style="clear: right; cssfloat: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" kca="true" src="http://3.bp.blogspot.com/-CajbkYvjTCY/TpJ7M_x28qI/AAAAAAAAACU/bCiZDb76IMQ/s320/salad.bmp" width="320" /></a></div>The first week of the <a href="http://wholelifewellness.blogspot.com/2011/06/whole-life-wellness-cleanse.html">Whole Life Wellness Cleanse</a> was pretty simple for me since I normally avoid processed foods anyway. Week two and three are going to challenge me to get a little more creative.<br />
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This week I let go of meat and dairy in my diet. I've been a vegetarian before, but I've never gone without cheese. Yikes! I do intend to continue to use butter and organic cage free eggs. Healthy saturated fats are extremely important to all our body functions, and during a cleanse my body will need vital macro-nutrients like fats and proteins. <br />
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The important thing to remember here is the quality of the ingredients. Eating cheap supermarket eggs will do little for your health because they are loaded with the very toxins that you are trying to flush out. Tour a local farm and buy your eggs there. Some farmers will give you a discount on fresh eggs if you buy them regularly. <br />
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Tonight I brewed a new batch of kombucha tea and prepared a salad for tomorrows lunch using the colorful cherry tomatoes I got for volunteering at <a href="http://www.localdirt.com/producewithpurpose">Produce With Purpose</a>. I also started soaking some oats for breakfast. Leaving processed, sugar infused garbage in the dust hasn't been hard, at least not after the first couple days of cravings. Now lets see how easy it is to let go of meats and dairy!Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-70004644324047397552011-10-05T06:45:00.000-05:002011-10-05T06:45:04.335-05:00Me!<div class="separator" style="clear: both; text-align: center;"><a href="http://2.bp.blogspot.com/-p2y8ctYwdH0/ToxDMjYVqNI/AAAAAAAAACM/aM9fJaFzQcA/s1600/Melanie.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" kca="true" src="http://2.bp.blogspot.com/-p2y8ctYwdH0/ToxDMjYVqNI/AAAAAAAAACM/aM9fJaFzQcA/s320/Melanie.JPG" width="320" /></a></div>Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-79334053423298371942011-10-03T13:25:00.001-05:002011-10-03T13:38:54.685-05:00Combatting CravingsIt's 12:48pm. Only a few more minutes left of my lunch break, and all I can think about is something sweet to eat. This is the time of day that I crave sweets the most, just after lunch when I am feeling a little sluggish and not looking forward to plowing through the rest of the afternoon. Normally I would indulge myself at times like this with a square or two of dark chocolate or a cup of coffee, but as I am doing the <a href="http://wholelifewellness.blogspot.com/2011/06/whole-life-wellness-cleanse.html">Whole Life Wellness Cleanse</a> and have given up all processed foods for the month, I must refrain.<br />
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So how am I dealing with my intense cravings? Well, the first thing I always do is make sure my rational mind is in control. It is too simple to give in to cravings if you don't allow yourself the opportunity to think them through. Ask yourself, "Why am I craving this? Do I really need food, or am I trying to fill some other emotional need?"<br />
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If you are craving sugar or caffeine, chances are you have an addiction to those substances, and you are not alone. Most Americans are addicted to either sugar or caffeine or both. We consume it morning, noon and night in our coffee, cereal, soft drinks, snacks, breads, even pizza and ketchup. Restaurant food is literally loaded with added sugar. You may think you can give up sugar at any time (like many addicts will claim) but have you ever tried? Craving sugar is a physical withdrawal symptom caused by not getting our "fix" of sugary snacks and drinks. In some cases severe withdrawal symptoms can occur, such as sweating, dizziness, fatigue, headache and feeling "lost" or mentally disconnected.<br />
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I notice my sugar and caffeine cravings the most while I am cleansing, because I don't allow myself to indulge them. It can become a battle of internal wills at times, almost like the cliche of the angel and devil on my shoulders. In this case it is a dark chocolaty devil drinking a tall mocha, and a whole foods angel reminding me to let go of my cravings because they are an illusion caused by my addiction.<br />
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Something I always do when I start to have cravings is drink a huge glass of water. Sometimes two. Often times our bodies will trigger the hunger or craving mechanisms when we are in fact only thirsty or slightly dehydrated. Drinking water can help you feel full and will improve your health immensely. Avoid the temptation to drink "flavored" water (unless you flavor it yourself by adding ripe fruit and refrigerating) or diet drinks, which are full of additives and harmful chemical sweeteners. Chemical sweeteners aggravate a sugar craving by confusing your body and making you crave the sweet sugar even more. Some great natural alternatives for sugar that do not aggravate a sugar addiction are Raw Honey, Pure Maple Syrup and Stevia.<br />
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If you can't shake a craving, make a more healthful choice, rather than giving in. When I crave sugar I usually reach for some dried fruit and nuts or some fresh fruit. A spoonful of peanut butter on my fruit will usually do the trick for me nicely. Make sure you are buying natural peanut butter, because most major brands add sugar! <br />
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The craving for caffeine is usually lessened for me with herbal teas, or occasionally green tea, which does contain caffeine but in safer amounts. A hot cup of tea in the morning makes me feel even better than that coveted coffee ever has.<br />
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If you would like to learn more about sugar and caffeine addictions, and what to do about them, read these helpful links:<br />
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<a href="http://www.angelfire.com/az/sthurston/sugar_addiction.html">http://www.angelfire.com/az/sthurston/sugar_addiction.html</a><br />
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<a href="http://www.freedomyou.com/addiction/caffeine%20addiction.htm">http://www.freedomyou.com/addiction/caffeine%20addiction.htm</a><br />
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<a href="http://www.westonaprice.org/making-it-practical/replacing-refined-sugars">http://www.westonaprice.org/making-it-practical/replacing-refined-sugars</a><br />
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As always, if you would like advice or support on your journey to wellness, please contact me. Consultation with a Certified Wellness Coach is always free at OneWellness!Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-3271803143458415302011-10-01T20:34:00.003-05:002011-10-03T09:28:40.943-05:00October Unprocessed BeginsToday I started the challenge of removing all processed foods from my diet for a month. I have also committed to doing the <a href="http://wholelifewellness.blogspot.com/2011/06/whole-life-wellness-cleanse.html">Whole Life Wellness Cleanse</a> during the month of October. I don't eat that much processed food to begin with, but there are little things I have already noticed that are going to be a challenge for me. <br />
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For one thing, I woke up a little groggy this morning and wanted nothing more than a hot cup of coffee. I struggled for a few minutes with my will power, then chose a chai green tea with raw honey instead. I try to stay away from caffeine while cleansing, but a small amount of green tea is allowed in the preparation phase, so I felt this was a good compromise. <br />
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Breakfast is usually a light meal for me, so in addition to a big glass of water and my tea I shared a fresh grapefruit, orange and banana with my son. I felt refreshed and energized after breakfast and we headed out to the farmers market. <br />
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We enjoyed browsing all the fall pumpkins, corn stalks and crafts before stopping at our favorite chemical-free vegetable farm stand and picking up some salad mix, carrots, onion, a big bunch of beets with greens and some beautiful rainbow kale. Then we headed home for lunch.<br />
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I couldn't wait to get home and sauté the beet greens, which are my favorite. Check out my simple recipe for <a href="http://http//realfastfood.blogspot.com/2011/10/beet-greens-with-garlic-and-butter.html">Beet Greens with Garlic and Butter</a>. I served the tender greens over quinoa with some organic cottage cheese, which could be considered a processed food, but I didn't want it to go to waste sitting in my fridge.<br />
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After lunch we were invited to a local farm, <a href="http://www.localdirt.com/producewithpurpose">Produce With Purpose</a> owned by Rick Slager and family, who is committed to using natural and organic practices. Rick was kind enough to show us around his farm and show off his innovative design for affordable hoop green houses. I was particularly impressed with Rick's work on the <a href="http://www.ruralempowermentinitiative.org/">Rural Empowerment Initiative</a>, which is working to teach West Africans sustainable agriculture practices. After talking with Rick about his farm and initiative, I am excited to get involved with his mission and get my hands dirty, literally, as he is always looking for volunteers to help with planting, harvesting and daily farm work.<br />
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When we arrived back home this afternoon, I was feeling pretty tired and could feel a slight headache nagging behind my eyes. I am all too familiar with my "detox headache" which often happens when I cleanse or fast. I was surprised it happened so fast this time, on the first day. I had some rose hips and raspberry leaf tea and a few cashews to help pick me up and then made <a href="http://realfastfood.blogspot.com/2011/06/quick-chicken-strips.html">chicken strips</a> for dinner with a big green salad. I made a <a href="http://realfastfood.blogspot.com/2010/10/dressing-for-one.html">simple salad dressing</a>, and added fresh grated ginger for added flavor and cleansing power. During dinner my son asked me what the red onions in the salad were. I explained that onions are good for our bodies and help keep us healthy. He immediately picked one up and popped it in his mouth. I waited on eggshells, expecting him to spit it out and make a yucky face, but he just smiled and said "Oh, that's good!" I laughed when he then flexed his arm and said "Now I'm gonna be big and strong!"<br />
I said, "Yes, you are!"Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-57935073460933734902011-09-29T21:29:00.005-05:002011-09-30T09:50:36.030-05:00SLS Is Lurking In Your SupplementsI can't stress enough how important it is to read the labels on the products and foods you are buying. Even health foods and supplements are often laced with harmful chemicals and hidden ingredients that are undesirable. For example, I was surfing through sites selling nutritional supplements and noticed <a href="http://catalog.herbalife.com/US/en//pdf/catalog/LFX3068US-36-01.pdf">this product from Herbalife</a> which is seemingly health promoting, being made with fruit, but check out the "Other Ingredients" hidden under the nutritional facts. Sodium Lauryl Sulfate?! I don't want that in my shampoo, much less my daily supplements! <br />
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The Material Safety Data Sheet <a href="http://www.sciencelab.com/msds.php?msdsId=9925002">MSDS for Sodium Lauryl Sulfate</a> even states that prolonged exposure to the chemical can cause death. So why is it a main ingredient in so many health and beauty products and cleansers? Because it's cheap. <br />
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Read the labels carefully on anything you put on or in your body. Look for products and foods with very few ingredients and all of them recognizable. Avoid chemical ingredients in skin care products in particular because your skin is your largest and most exposed organ, absorbing all the different toxins and free radicals it is constantly being bombarded with.<br />
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If you buy supplements online for convenience, make sure you can view the product labels and ingredients online before you purchase. Otherwise you could end up wasting your money on poisons like <a href="http://catalog.herbalife.com/US/en//pdf/catalog/LFX3068US-36-01.pdf">this formula from Herbalife</a>. Yikes!Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-13300036896773223992011-09-29T07:27:00.001-05:002011-09-29T09:12:42.928-05:00Preparing for October UnprocessedOctober Unprocessed: T(-2) Days<br />
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I am so excited to be starting this journey! I have made a commitment to eat only whole, unprocessed, nourishing foods in the entire month of October, and I am actively recruiting other friends and family members to take this challenge with me. <br />
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Last night I compiled a list of my favorite websites and apps for real food recipes, including the following:<br />
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<a href="http://www.realfastfood.blogspot.com/">http://www.realfastfood.blogspot.com/</a><br />
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<a href="http://edenkitchen.com/">http://edenkitchen.com/</a><br />
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<a href="http://www.cheeseslave.com/recipes/">http://www.cheeseslave.com/recipes/</a><br />
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<a href="http://www.simplyorganic.com/simplyorganic/iapp/iapp.php">http://www.simplyorganic.com/simplyorganic/iapp/iapp.php</a><br />
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I also made shopping lists based on the recipes that I want to try next week. I intend to take full advantage of the fall harvests and the last few weeks of farmers markets. <br />
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I am also using this time to begin an internal cleansing cycle, using the Whole Life Wellness Cleanse program:<br />
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<a href="http://wholelifewellness.blogspot.com/2011/06/whole-life-wellness-cleanse.html">http://wholelifewellness.blogspot.com/2011/06/whole-life-wellness-cleanse.html</a><br />
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The first week of the cleanse unprocessed whole grains are allowed, as well as fish and dairy, so I am looking forward to some of my favorite dishes, like grilled salmon, curry, stir fry and baked oats with maple syrup and walnuts. I can't wait!Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-1826691763084806952011-08-12T11:10:00.000-05:002011-08-12T11:10:19.431-05:00Reduce Stress with Whole Life WellnessRush season is stressful for all retail professionals, as it guarantees long and busy work days. Too much stress taxes our immune system and can literally make us sick, tired and less productive. As we are faced with double shifts, crowds of guests and team members to manage this rush season, lets not forget to take care of ourselves by keeping our bodies healthy and reducing stress levels as much as possible.<br />
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Here are a few tips to ensure we all stay healthy and happy this rush:<br />
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<strong>1. Drink plenty of water.</strong> Keep a water bottle nearby at all times, and take a moment to drink water regularly throughout the day and especially if you are feeling thirsty or stressed.<br />
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<strong>2. Bring lunch and snacks from home.</strong> In busy and stressful times, it is all too easy to hit the vending machine or a drive thru, but junk food is high in processed carbs, unhealthy fats and sugar which cause your metabolism to peak and then crash, making you feel sluggish. Instead, bring filling and wholesome snacks and meals from home. Here are a few examples of foods that will give you lasting energy and keep your body strong and focused:<br />
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Almonds or other nuts<br />
Dried fruit<br />
Granola bars<br />
Yogurt<br />
Whole grain crackers with cheese or peanut butter<br />
Pita and hummus<br />
Oatmeal<br />
Sandwiches on whole grain bread<br />
Avocado<br />
Carrots<br />
Fresh fruit<br />
Popcorn<br />
Dark chocolate<br />
Chicken, Turkey or Beef<br />
Baked potato <br />
Cottage Cheese<br />
Leftovers from last night's dinner<br />
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<strong>3. Keep hand sanitizer at all cash registers and in staff areas.</strong> Crowded stores and handling filthy cash all day means you are going to get up close and personal with a lot of germs. Wash your hands often and especially before you eat.<br />
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<strong>4. Take breaks.</strong> Be sure to schedule break times each day so everyone on the team is guaranteed time to themselves. Take a walk, get some fresh air, listen to music or read a book on your break, and don't forget to refuel yourself with plenty of food and water.<br />
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<strong>5. Avoid caffeine and alcohol.</strong> Limit yourself to one or two cups of coffee and avoid soda and energy drinks which are loaded with sugar. Resist the temptation to indulge in alcoholic beverages after work to unwind, although one glass of red wine may be acceptable...and necessary.<br />
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<strong>6. Get enough sleep.</strong> Stressful times are when our bodies need the most rest, and are often when we get the least. Try your best to get at least seven hours of sleep each night to recharge your overworked body and mind. <br />
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<strong>7. Take your vitamins.</strong> Take a high quality whole food multivitamin and mineral supplement everyday, such as <a href="http://www.amazon.com/Natures-Plus-Source-Life-capsules/dp/B00014DANO/ref=sr_1_8?ie=UTF8&qid=1313165225&sr=8-8">Nature's Plus Source of Life with Whole Food Concentrates</a>. Another great way to get the vitamins and minerals you need is to eat a variety of fruits and vegetables each day, especially raw foods. Take a flax or fish oil supplement to increase energy and stamina as well.<br />
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<strong>8. Laugh out loud.</strong> Laughing is one of the best stress relievers, and it is said to be good for the soul. Have a laugh with your team to give you all a boost of positive energy.<br />
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<strong>9. Listen to your body.</strong> Our bodies give us subtle clues about what they need throughout the day that go beyond simply hunger or thirst. If you feel fatigued, anxious, irritable or stressed, take a break as soon as possible and recharge yourself with plenty of food, water and some "me time."<br />
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<strong>10. Breathe.</strong> Although we don't normally give our breath much thought, breathing deeply reduces stress and increases the flow of vital nutrients and oxygen throughout our bodies. Inhale deeply through your nose, then slowly exhale through either your nose or mouth several times and feel the tension fading away.<br />
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Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com0tag:blogger.com,1999:blog-2475855560269848978.post-23294261060413668832011-06-17T12:58:00.002-05:002011-06-17T13:05:35.036-05:00Gift Ideas for Father's DayDoes Dad really need another T-shirt or tie? This year, let's show him how much we care about his health and well being. After all, we want him around for a long, long time!<br />
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Gift Ideas for a Healthy Father's Day:<br />
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1. Sports Equipment - golf balls or golf gift certificates, tennis rackets, basketballs or footballs, etc.<br />
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2. Exercise Equipment - free weights, weight bench, treadmill, stationary bike, etc.<br />
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3. Bicycle<br />
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4. Buy dinner or lunch at a health conscious restaurant<br />
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5. Make a healthful meal for Dad - This is one of my favorites, and just might be his too!<br />
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6. Gift certificate for a massage, acupuncture or chiropractic session<br />
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7. Music CD's, concert tickets or a musical instrument - music is healing for mind, body and spirit!<br />
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8. Stainless steel water bottles or in home water filtration system<br />
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9. A home made card or craft - this will warm his heart, and make you feel great too!<br />
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10. A Personalized Wellness Coaching Membership - <a href="http://www.onewellness.weebly.com/">http://www.onewellness.weebly.com/</a><br />
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Any other ideas? Post them as comments. I would love to hear from you!Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com1tag:blogger.com,1999:blog-2475855560269848978.post-45832177514938628232011-06-06T15:41:00.000-05:002011-06-06T15:41:16.948-05:00A Green LawnWe moved to a house in town last fall and decided to downgrade to a small push style lawn mower. I surfed craigslist to find something affordable, when I stumbled upon an ad for a vintage manual mower. I have always wanted to try one of these motorless mowers, and so I was immediately interested. <br />
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The gentleman who was selling the manual mower said it had belonged to his wife's grandfather who had maintained it well. He was kind enough to give me a demonstration of how the mower worked. <br />
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I was sold as soon as I saw how beautiful the grass looked after being cut with this "old" mower. It was a short and even cut with no clumps of grass or mowing lines. I gave the mower a try, and realized using it would also be great exercise. So I bought it on the spot and was excited to start cutting my overgrown lawn.<br />
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I realized right away that I needed to adjust the blades because the grass was so long. But I was amazed to see that even the thickest parts of my lawn looked great. I also had to rake some twigs out of the back yard before I mowed it so the blades wouldn't jam. Even so, I still finished the entire corner lot in about an hour. Not much longer than a motor push mower would have done. By the time I was finished, I was sweating and felt like I had really accomplished something. <br />
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I did not have to pay for any fuel or lug around smelly gas cans. And I got a great cardio workout without a trip to the gym. My yard looks awesome, and I know that next week my grass will take even less time to maintain, and won't cost me a thing!Melanie, One Wellnesshttp://www.blogger.com/profile/09369355489600424140noreply@blogger.com1