THE ANCIENT HISTORY OF COLOR LIGHT THERAPY

Chromotherapy is the practice of using colors, typically applied in the form of colored light, to achieve wellness. Each color is associated with different benefits and bodily responses, from emotional to physical health. This practice can be found in many modern spas and wellness treatments today, but do you know the rich chromotherapy history behind this holistic practice?

Ancient cultures from around the world recognized the healing powers of light and color, leading the way to better wellness practices for us to enjoy today. Read on to learn more about the ancient history of color therapy.

The Ancient Chromotherapy History

Chromotherapy & Phototherapy in Ancient Egypt

The use of color healing has been recorded as far back as the ancient Egyptians. Nature was an important factor in their culture, influencing their use of color in many aspects of their lives, including healing practices. Colors were also associated with gods. With a strong focus on worshiping the sun, they believed that shining the rays of light through colored crystals could penetrate the body and act as a treatment for ailments. Different rooms were built for individual colors to concentrate their powers. Ancient Egypt is believed to be one of the first civilizations to discover how to use color therapy and phototherapy, or light therapy, for healing.

Examples of the use of color in ancient Egypt:

Black: Life, fertility, regeneration
Blue: Hair of gods, heavenly, water
Gold: Flesh of gods, perfection, eternal, indestructible
Green: Healing, life, resurrection, growth, protection, well-being, joy
Red: Chaos, destruction, life, protection
White: Purity, simplicity, cleanliness, sacredness

Chromotherapy in Ancient China

In Classical Chinese medicine, things such as health are connected to colors. The Five Colors of Chinese medicine incorporate the use of elements (earth, fire, water, etc.), organ function, and mood. Chinese culture has always been keen on the connection of body-mind-earth-spirit, and it shows in the holistic Traditional Chinese Medicine (TCM) techniques that have transcended generations. It is believed that the colors you attract are alignments or imbalances with the cosmos and surrounding energy. In terms of healing, making sure your life is balanced and aligned with Dao will result in a healthier lifestyle. Following a TCM body clock has been thought to improve Qi flowing through the body to help heal and maintain a harmonious existence. Qi can also be stimulated through acupuncture and acupressure.

The Five Colors of Chinese medicine:

Black/Blue: Kidney organ system, bladder, water, fear
Green: Liver organ system, gallbladder, wood, anger
Red: Heart organ system, small intestine, fire, joy
Yellow: Spleen organ system, stomach, earth, worry
White: Lung organ system, large intestine, metal, grief

Chromotherapy & Heliotherapy in Ancient Greece

First documentation of both the theory and practice of heliotherapy, or the therapeutic use of sunlight, can be found in ancient Greece. Similar to the ancient Egyptian application of chromotherapy, temples were built for healing purposes where sunlight would shine through color components to create color light treatments. Each color represented various therapeutic and divine elements. And similar to Traditional Chinese Medicine, ancient Greek philosophers developed the Four Elements and Four Color theories. Aristotle noted color energies, and Hippocrates noted the connection between bodily ailments and colors.

The Four Colors and Four Elements of the ancient Greeks:

Black: Earth, darkness
Red: Air
White: Fire, lightness, lymphatic system
Yellow: Water, life force
Black + Yellow: Cold
Yellow + Red: Humid
Red + White: Warm
White + Black: Dry

Chromotherapy in Ancient India

Ancient Indian scriptures allude to the use of chromotherapy through the use of sunlight, as well. Much like other ancient civilizations mentioned, balancing elements increases the flow of positive energy and improves your overall well-being. One of the most notable traditional Indian practices is Ayurveda, or the science of life. This practice not only concentrates on the balance of color, but also focuses on elements such as tastes (sweet, salty, sour, pungent, astringent), connection with nature, and connection with your body mentally, emotionally, spiritually, and physically. Instead of using the colors externally to heal, Ayurveda believes in internal energy centers called chakras, where each chakra is associated with a color.

The seven Chakras found in Ayurvedic medicine:

Red: First chakra, root, physical stability
Orange: Second chakra, sacral, enjoyment
Yellow: Third chakra, solar plexus, power and confidence
Green: Fourth chakra, heart, emotional belonging
Blue: Fifth chakra, throat, authentic self-expression
Indigo: Sixth chakra, third eye, mental clarity
Purple/White: Seventh chakra, crown, spiritual union

The Start of Modern Color Light Therapy

The modern study of light and color can be attributed to Isaac Newton’s experiments published in 1672. This work explained the idea of refraction, which completely changed the way humans viewed the relationship between light and color. In 1810, Johann Wolfgang von Goethe published a treatise on color to share his discoveries on how color affects our psychological perceptions and physiological conditions. Then in the late 1800s, scientists Dr. Seth Pancoast and Edwin D. Babbitt became interested in the subject of chromotherapy, eventually publishing research and findings from their experiments. While these scientific advances may not have been completely accurate, they showed an uptick in interest in discovering how to bring the ancient practice of chromotherapy into modern lives.

Fast forward to today, and you can find a number of products and services boasting the healing benefits of chromotherapy. As we take control of our wellness, we become more in tune with the practices that proved to be successful for our ancient predecessors. Whether it’s in a sauna with medical-grade chromotherapy lighting or a simple at-home treatment with colorful LED lights, consider incorporating color light therapy into your everyday life!

How to Use a Sauna After a Workout to Boost Performance

If you are a member of a gym, you have probably seen a sauna near the locker room. It’s not just a luxury amenity to turn your gym visit into a spa day, there are actually many health benefits to using a sauna after a workout. Muscle soreness, fatigue, and drops in performance are all issues that a sauna can help improve. If nothing else, it’ll help your grueling trip to the gym end on a relaxing note, leaving you ready to take on the rest of the day!

Gym Sauna Etiquette

First things first, if you’re using a sauna at the gym, it’s important to be aware of proper gym sauna etiquette. Just as there are rules and common courtesies you follow at the gym, such as wiping down equipment after use or using headphones to listen to music, there are dos and don’ts of using a public sauna:

Do shower before entering. You’ll want to wash off any sweat, odors, and germs from your workout, which will make for a better experience for all involved.
Don’t go in the nude. Either wear a towel or bathing suit in to the sauna to keep things decent and sanitary for other users. If using a towel, bring extra to sit or lay on in case wrapping one isn’t enough coverage.
Do be quiet. Don’t strike up conversation, groan with relaxation, or listen to music. A sauna is a time to unwind and relax, and that means silence! Try some meditation in the sauna to help quiet your mind instead.
Don’t bring electronics. Your phone may not fare well in the extreme heat, and other sauna users may be annoyed if you’re texting or playing games in their relaxing space.
Do be quick. This applies both to the amount of time you spend in the sauna (we recommend no more than 20 minutes) and how quickly you enter or exit the sauna – you don’t want to let too much heat escape.
Don’t exercise in the sauna. While hot yoga is a wonderful practice for mind and body, it doesn’t belong in a public sauna where you are sharing a small space. Instead, find a hot yoga studio or practice it in your home.

Benefits of Sauna After a Workout

Muscle Recovery Process

After working out, you’re sure to feel sore in the muscles you’ve worked. During exercise, your muscles are worked harder than they are accustomed to, which causes them to form microscopic tears. These tears cause inflammation and can result in muscle soreness, tightness, cramps, and sensitivity. Your body then heals these tears to make your muscles stronger. Using a sauna enhances the muscle recovery process by increasing blood circulation and carrying oxygen-rich blood to oxygen-depleted muscle. Heat also allows muscles to relax better, thus relieving muscle tension.

Benefits of Sweating

Sweating during your workout helps cool you down, but it also helps release toxins in your body. You can prolong the benefits of sweating well past your gym session by sweating it out in a sauna. This helps remove harmful elements such as toxic metals, alcohol, nicotine, and more. By purging your body of these toxins, you are more likely to feel better post-workout. Just be sure to stay hydrated, as you’ll be losing more fluids in a sauna than you’ll be taking in.

Sauna Weight Loss Benefits

For many, weight loss is a big goal for putting together an exercise plan. Luckily, there are many sauna weight loss studies showing the correlation between sauna use and losing weight. Saunas boost your cardiovascular, immune, and lymphatic systems to help detox the body. Additionally, infrared heat can slightly increase human growth hormone (HGH) production and lower cortisol levels to promote more weight loss. Overall, sitting in a sauna can help boost muscle recovery, improve well-being, and decrease body fat – all things helpful in a weight loss journey.

Safe Post-Workout Sauna Use

Your body is already more worn down after a workout, so it’s best to keep it short and sweet in your post-gym sauna session. Plan to stay in the sauna no longer than 20 minutes to avoid over-exerting your body. If you have never used a sauna before or are new to the practice, start with smaller intervals of time. Your body will tell you if you’re spending too long in the sauna post-workout. Look out for signs such as lightheadedness, dizziness, and headaches, as they might be signs that you are dehydrated or overheating.

After exiting the sauna, drink 2 to 4 glasses of water to stay hydrated and help flush toxins from your body, as you’ll be sweating quite a bit. Once you leave the gym, continue to keep activity light. Mild exercise like walking or swimming can increase blood circulation to your muscles to aid recovery, but more activity can disrupt the recovery process. At the end of the day, to reap all the benefits of sauna after a workout, be sure to get plenty of rest and stay hydrated!

Woman Staying Hydrated After Detoxing While Sweating

Should I Use a Sauna Before Workout Sessions?

After reviewing all the benefits of using a sauna after a workout, you may be wondering if the same sauna benefits apply to your pre-workout routine. The simple answer: No. Using a sauna before your workout can lead to a number of risks during your workout. Some of the pre-workout sauna risks include:

Relaxed muscles. While relaxed muscles are one of the benefits of sauna after a workout, they can be detrimental going in to your exercises. Damage and injury are more likely to happen to muscles that are too relaxed and loose prior to intensive activity. Instead, save the relaxation as a reward to yourself after your hard work.
Lower energy. Again, this risk is a benefit when applied to after your workout. However, being mentally relaxed before hitting the gym can mean lower energy levels, resulting in a lackluster workout. Keep your mind alert prior to working out so you can focus on your technique and maintain motivation.
Dehydration and overheating. Not only will the heat in a sauna kick off unnecessary sweating before you even start your first exercise, it will also increase your chances of becoming dehydrated. Avoid the risk of overheating and becoming lightheaded by saving the sauna for after your workout – and always remember to hydrate!

With responsible and safe use, adding a trip to the sauna after working out can make your fitness efforts even more worthwhile. Not only will your muscles heal quicker, but you’ll also feel more rejuvenated and extend the benefits of exercising well past your workout. Whether it’s in your home sauna or at the gym, be sure to schedule time to use a sauna after working out!

HOW TO GET RID OF CELLULITE NATURALLY WITH 14 HOME REMEDIES

While every body is beautiful – cellulite, wrinkles, scars, and all – some people may feel more comfortable in their skin without certain traits. As it affects all body types, one of the most common areas of concern is cellulite, and many will go to lengths to find a remedy. Getting rid of cellulite can be a daunting process, filled with intimidating laser treatments and expensive creams. Before taking those routes, try one of the many natural cellulite remedies that can help lessen or eliminate the appearance of cellulite – from infrared sauna usage to exercising.

What is Cellulite?

Before learning how to get rid of cellulite naturally, it’s important to understand what cellulite is. Cellulite is caused when collagen fibers under the skin become stretched, thus causing fat cells to bulge and create a dimpled appearance. These fibers can stretch for a number of reasons, from weight gain to simple genetics. Though most prevalent in women over the age of 35, this condition can affect any body, no matter what age, gender, genetic makeup, or weight. You can be slim and fit but still be impacted by cellulite!

Because it is not a serious medical condition that hinders your health, cellulite is labeled as a cosmetic condition. You probably won’t be seeing a prescription for this condition for that reason, but if you are uncomfortable with the way cellulite looks on you, there are plenty of medical and natural cellulite remedies available.

Home Remedies for Cellulite

Foam Roll

After working out, foam rolling can be more beneficial than you think. Not only does the process relieve tension in our muscles, it can also help reduce the appearance of cellulite. While not a permanent solution, foam rolling helps break up the fascia under the skin and cause the fat to lay flat instead of creating the dimpled effect. Additionally, the process helps plump the skin and mask the appearance of cellulite naturally.

Use a Sauna

One of the top causes of cellulite is toxin buildup within the body. Incorporating regular sauna sessions into your routine can help with the detoxification process, thus reducing cellulite naturally, by making you sweat. You can even boost the effects of sauna detoxification and cellulite reduction by using an infrared sauna. Infrared cellulite treatment improves lymphatic drainage, which reduces swelling and naturally improves the appearance of cellulite.

Try Dry Brushing

Dry brushing is one of the most popular home remedies for cellulite. It is a simple process that can be added to your daily routine that consists of brushing your body with a natural bristle brush from your feet up, using firm strokes and always brushing toward the heart. Dry brushing for cellulite stimulates blood flow to the area, smooths the appearance of the skin, and reduces inflammation by promoting the elimination of toxins.

Use Essential Oils

Many people use essential oils for a range of aromatherapy benefits, but did you know you could use essential oils for cellulite and stretch marks? The top essential oils for natural cellulite remedies include fennel, geranium, grapefruit, juniper, lemongrass, cedarwood, jojoba, cinnamon, cypress, and rosemary. Look for oils that improve blood circulation and enhance the softness of the skin, and of course find oils that you enjoy the scent of for aromatherapy!

Get Acupuncture

One of the natural cellulite remedies that really sticks is acupuncture. While treating cellulite with acupuncture, each treatment may vary. Needles will either be placed directly in the problem areas or will be placed in a related area of the body. In some cases, electronic pulses may be used to further stimulate blood circulation and ease muscle tension. The practice of acupuncture can also aid in the detoxifying process.

Do an ACV Cleanse

Apple cider vinegar, or ACV, has taken the home remedy world by storm in recent years. ACV helps eliminate toxins, prevent the accumulation of fats, improve the lymphatic system, lower blood pressure, and keep the body alkalized. To use apple cider vinegar for cellulite, do an ACV cleanse orally for 15 days, or apply topically mixed with massage oils or body butters. If applying topically, follow the dry brushing rules of moving upward toward your heart.

Make a Cup of Tea or Coffee

Whether you are a tea or coffee person, these drinks are both natural cellulite remedies that you can do at home, in the office, or in a cafe. Green tea is rich in catechins and polyphenols that help reduce inflammation and help with detoxification. And if you prefer coffee, one of the most popular home remedies for cellulite is a DIY coffee scrub applied topically to the problem areas. The caffeine can help reduce the size of fatty cells and appearance of cellulite.

Lifestyle Changes to Reduce Cellulite Naturally

Cellulite home remedies are short and sweet, but temporary, solutions that can achieve quick results. If you are dedicated to reducing or eliminating your cellulite on a more permanent basis, look into what lifestyle changes you can make to not only improve your cellulite, but prevent it as well. The top seven ways you can get rid of cellulite naturally through lifestyle change are:

Removing Toxins: Do a detoxification to flush accumulated toxins in your body
Exercising More: Burn fat, improve muscle tone, and stimulate blood circulation
Changing Your Diet: Eat healthy meals filled with antioxidants and Vitamin C
Staying Hydrated: Improve circulation and decrease inflammation for smoother skin
Meditating: Reduce tension from stress and practice breathing exercises
Stopping Smoking: Cut out dangerous toxins that damage your liver and collagen production
Protecting Yourself from the Sun: Wear sunscreen to avoid sun-damaged skin and premature aging

Many of these natural home remedies serve more than just one purpose of reducing cellulite. By following these tips on how to get rid of cellulite naturally, not only will you feel more comfortable in the appearance of your skin, but you’ll feel like an overall happier and healthier you! Remember that all bodies are perfect bodies, and a happy and healthy you can easily include the presence of cellulite.

8 HEALTH TECHNOLOGY GADGETS EVERY WELLNESS GURU NEEDS

In the last few years, we have seen a large uptick in the “trend” to live a healthy lifestyle. With this comes new innovation in the wellness and health technology industries. From free meditation apps to sleep monitoring systems, we now have the power to monitor and improve our health more than ever before.

Below are 8 natural and digital health and wellness products that are sure to improve your quality of life while making you the ultimate health guru!

Health Gadgets

Smart Water Bottles

There is no doubt that drinking water is absolutely necessary for a range of health benefits. Unfortunately, the seemingly simple task of drinking the recommended daily amount of water (about half your body weight in ounces) can be quite arduous. Luckily, staying hydrated is made easier by the invention of smart water bottles! These smart bottles help reduce the amount of effort needed to remember to drink and track intake throughout the day. The Hidrate Spark 2.0 glows to remind you when the drink, whereas the Geniway CloudCUP has a digital display to show water temperature and how much has been consumed, along with an app to track your progress.

Fitness Trackers

One of the most popular health gadget trends is wearable technology. Fitness trackers are made for everyone, from avid athletes who want to track training progress to the average person who would like to increase their daily steps. Classic wearable fitness brands include FitBit and Garmin, but even fashion designers and companies like Apple have been getting in on the trend. As the technology advances, these fitness trackers provide more robust insights into your health and a plethora of features to help you stay on track. Set reminders to get up and move, track exercise times, monitor heart rate, record GPS route and distance, and more with just a simple wristwatch and app.

Sleep Sensors

Getting a lot of sleep but not feeling well-rested? Curious to know what type of sleeper you are? Wondering what might be keeping you up at night? Using a sleep sensor may be the answer to all those questions. The ResMed S+ is a comprehensive sleep sensor and monitor that can help you identify problem areas in your sleep – whether that be light, temperature, sound, or movement. The app tracks your progress, which is a wonderful tool to see which changes impact your quality of sleep. With sleep being such an important part of our health, understanding our sleep cycles and finding solutions to issues will ultimately lead to better health all-around.

Person Using Wearable Fitness and Wellness Tracker

TENS Units

Transcutaneous electrical nerve stimulation, or TENS, units are the perfect health gadget for the wellness guru who suffers from stiff or sore muscles. These devices were typically used medically in the past, but are now making headway into the comfort of our own homes. TENS units use electrical pulses to stimulate muscles. This process helps soothe achy muscles after a workout when foam rolling just isn’t doing the trick, or if you are feeling stiff from sitting down all day at work or while traveling. Usually fairly small (smaller than your phone), it’s a wonderful health gadget to have while on the go or stored in a drawer in your room or bathroom.

Wellness Products

Meditation Apps

Breathe in… breathe out… who knew something so simple could be so powerful? In a world where things are constantly on the go, it’s easy to get sucked into the constant cycle of media, to-do lists, and keeping up with friends and family. But what if we used the power of technology to soothe instead of stimulate? Many meditation apps exist today, geared toward giving you those 15 minutes of calm. These mindful apps cover a range of meditation options, from guided imagery to sound therapy to simple deep breathing exercises. You can tailor the experience even further and find practices targeted toward stress, insomnia, depression, and more.

Himalayan Salt Lamps

This wellness product is more natural than it is technical, but it is a must-have in any health guru’s home. The technology in this gadget is the light bulb that is placed inside of a large piece of pink Himalayan salt. The salt is believed to be millions of years old, and the minerals that give the salt a pink hue are natural ionizers. This means that they change the electrical charge of the surrounding air with the ions they produce when heated by the light bulb. Himalayan salt lamps have been thought to help improve air quality, boost mood, and aid in better sleep.

Halotherapy, or the practice of salt therapy, has been a holistic treatment used as far back as ancient Roman and Grecian times. To take this treatment a step further, try combining the practice with other therapies. If you have an infrared sauna, incorporating the Microsalt Halotherapy Generator with the healing effects of infrared therapy will leave you feeling more refreshed than ever before.

Home Assistants

Creating a calm and comfortable space is important for maintaining a sense of wellness at home. There are a few ways to accomplish this, from clearing out clutter to redecorating to indulging in fancy bath products. With today’s technology, you can take your home sanctuary a step further. Examples of technology that can make your home smarter and more comfortable include home assistants, like Amazon Echo, that can help take care of simple tasks and smart thermostats, like Nest, that allow you to program the perfect temperature from anywhere in your home. The Netatmo Weather Station is a “home coach” that monitors four elements of your home’s environment, including air quality, humidity, nose level, and temperature.

While home tech gadgets might not immediately seem like wellness products, they help give you peace of mind while giving you more time in your day to focus on you.

Chromotherapy Devices

Color light therapy, or chromotherapy, is the practice of using colors to correct imbalances in the body. Each color aids in healing a different physical, emotional, or mental aspect of your life. This practice is typically seen in spas, but can easily be incorporated into your everyday life with light therapy gadgets. Turn your shower into a relaxing chromotherapy oasis with a color light therapy shower head, or improve your skin care regimen with a rejuvenating chromotherapy face mask that can help target specific skin issues on your face.

Similarly to halotherapy, chromotherapy is a wonderful addition to infrared heat therapy in a sauna and can help boost the sauna health benefits even further.

Whether you’re just getting into the wellness and health technology space or are trying to find new ways to improve your health game, these eight health gadgets can get you on the right track. Health technology continues to grow and make our lives easier by allowing us to monitor our health and wellness at our fingertips. Treat yourself to some new health gadgets and wellness products to continue living a happy and healthy life!

HOW TO SURVIVE A SUGAR CLEANSE AND SLAY YOUR SWEET TOOTH

Sugar is one of the most habit-forming substances we consume in our everyday lives. In fact, research shows that our sugar cravings stem from sugar convincing our brains we want more and more. Today, added sugar isn’t just in desserts and sugary drinks. It can be found in every meal, from the vinaigrette in your seemingly healthy salad to Greek yogurts to, yes, even foods claiming to have “no sugar added”.

Feeling sluggish? Is your skin not as radiant as before? Trying to lose those extra five pounds? A sugar cleanse might be just what you need to hit restart and slay that sweet tooth! Learn why quitting sugar is good for your overall health, the symptoms of sugar withdrawal, and how to stop your sugar cravings below!

Benefits of Cutting Out Sugar

Easier Weight Loss

One of the benefits of cutting sugar is that less-sugary food tends to be lower in calories. In addition, less sugar means decreased insulin levels. Increased insulin causes your body to store calories with extra fat cells. By decreasing your intake of refined carbs and added sugar, and increasing healthy fats, insulin becomes stable and fat stores decrease.

Lowered Bad Cholesterol

Those who consume a large amount of sugar are more likely to have higher levels of LDL, or bad cholesterol, and blood fats called triglycerides. Additionally, they have lower levels of HDL – the good cholesterol that helps carry LDL cholesterol back to the liver where it’s broken down. By normalizing your cholesterol levels, you improve your heart health.

Decreased Heart Disease Risk

Many studies show that the risk of suffering from heart disease is increased with the consumption of sugar. Added sugars high in fructose are the enemies here, as they create dysfunction in metabolic performance, which increases blood pressure, heart rate, and inflammation. Even by cutting out sodas, you are much less likely to suffer from heart disease.

Improved Brain Function

Research shows that added sugar in your diet can impair your cognitive function. Additionally, excessive sugar can lead to a reduction in the proteins necessary for responsiveness and memory. By reducing the amount of sugar in your diet, less sugar is metabolized, meaning more energy, better memory, and increased responsiveness.

Rejuvenated Skin

Glycation happens when sugar in your bloodstream forms advanced glycation end products, or AGEs, when it attaches to proteins. This process damages the collagen and elastin that are responsible for firm, healthy skin, and can also make you more susceptible to sun damage. By cutting out sugar, your skin can become clearer, firmer, and brighter.

Lowered Risk of Diabetes

Drinking one to two sugary drinks a day increases the risk of type 2 diabetes by 26 percent, according to research done in 2010. Excess sugar in your diet can lead to high insulin resistance, leaving sugars in the bloodstream instead of being absorbed into cells. Pre-diabetes and type 2 diabetes can be avoided with better management of sugar intake.

Better Breath

The bacteria in your mouth that causes bad breath thrives on sugar, so reducing your sugar intake can prevent the bacteria from feeding and growing, thus improving your breath. Your mouth also sees improvements in overall health, as sugary foods make your teeth more susceptible to cavities and enamel erosion.

Sugar Withdrawal Symptoms

Studies show that sugar can be addictive, especially when consumed in large quantities. Because of this, some may start to feel symptoms of sugar withdrawal. While studies have primarily been done on rodents, the symptoms don’t seem far fetched from how humans may react: tremors, aggression, and headaches. However, there isn’t enough human evidence to prove true symptoms from sugar withdrawal.

Many complain about headaches when cutting sugar from their diets, but those can be caused by a number of factors. For example, if your morning coffee typically contained flavored creamer prior to your sugar detox and you don’t enjoy black coffee, headaches may be caused by a lack of caffeine. Similarly, if your normal food intake has decreased during a sugar cleanse, lightheadedness and headaches may arise in the absence of your regular nutrition.

How to Stop Sugar Cravings Naturally

Go Cold Turkey

One of the simplest ways to go about cutting sugar is quitting cold turkey. While this might be the simplest way, however, it is not the easiest way to stop sugar cravings naturally. In quitting cold turkey, the first 2-3 days can be filled with the sugar withdrawal symptoms above, along with difficulty ignoring cravings. If this route does not sound like it will fit your lifestyle, there are plenty of other ways to slay your sweet tooth.

Moderate & Substitute

Many will find it easier to gradually decrease sugar intake to the point of not craving it anymore. Through this, you can still allow yourself a treat here and there, but in moderation. Kerry Neville, MS, RD, a registered dietitian and ADA spokeswoman, suggests combining healthy foods with sugary ones. For example, if chocolate sounds too good to ignore, have a few chocolate chips mixed with nuts. If you can, try substituting added sugars with natural ones. Put honey in your tea instead of sweetener, or grab a banana instead of a candy bar. Nature has plenty of delicious snacks that are naturally better for your diet!

Distract Yourself

Another tactic is to distract. Distract yourself from sugar cravings by drinking water when the craving hits, taking a walk around the block, or chewing gum. These all distract you in different ways, including refocusing your energy on a healthier action, filling your stomach with something other than sugar, distracting your body with physical activity, or giving your mouth an action that only requires chewing.

Use a Sauna

An unexpected natural remedy for sugar cravings is sauna use. Inflammation and blood sugar imbalances are linked, and decreasing one can help decrease the other. Far infrared sauna use helps decrease inflammation, and therefore can aid in regulating insulin fluctuations. Doing a sugar and a sauna detox at the same time can help lower the effects of sugar withdrawal symptoms. Additionally, sauna use can help you sleep better. Better sleep means more energy throughout the day, which in turn cuts down on your sugar cravings.

Sugar Cleanse Food List

If you decide to go cold turkey, whether it’s forever or for a 21-day sugar cleanse, follow these general guidelines to help detox sugar from your diet:

Allowed	Not Allowed	Limited Quantities
All Meat & Seafood Whole Grains All Vegetables Low-Glycemic Fruits All Nuts & Seeds Legumes & Beans All Spices Tea, Coffee & Water Unsweetened Nut Milks Eggs & Butter	Any Sugars Refined Flours Condiments & Dressings Dried Fruits Alcohol Juice, Soda & Sugary Drinks Artificial Sweeteners	Green-Tipped Bananas Green Apples White Potatoes Stevia High-Glycemic Fruits Yogurt, Cheese & Milk

Your sweet tooth stands no chance with these sugar cleanse tips! Even taking simple steps to reduce your sugar intake will have wonderful impacts on your life, from helping you feel more confident in your skin to reducing your risk of various health conditions. A little sugar won’t hurt, but remember the key to living a happy and healthy life: moderation!

WE ❤ HEALTHY HEARTS: EVERYDAY HEALTHY HEART TIPS

Strokes kill more than 133,000 Americans annually. In fact, each year about as many Americans have a stroke as a heart attack. May was Stroke Awareness Month, where the American Heart Association and American Stroke Association teamed up to educate and spread awareness in hopes of decreasing the amount of strokes. Now that May is over, it is important to continue putting a focus on a heart healthy lifestyle for the rest of the year – and our lives.

Studies show that 80% of strokes are preventable and the majority are treatable with proper care. The most controllable risk factor is to properly manage your blood pressure. The best way to treat high blood pressure is to eat the right foods, exercise regularly, and manage your stress. Special medicines can aide you in lowering your blood pressure as well.

Learn more as we discuss everyday healthy heart tips to keep your most important organ in tip-top shape!

Heart Healthy Tips: Food

We’ve all heard the common phrase, “you are what you eat” because it’s no secret that maintaining healthy organs begins with a healthy diet. Enjoying a variety of nutritious foods can keep your heart functioning properly. A heart healthy diet can help you maintain a healthy weight as well as manage your blood pressure and cholesterol. Making specific changes to your diet can help prevent heart disease. We suggest these 6 heart-healthy eating tips:

Eat Less Salt

Reducing your salt intake is good for regulating your blood pressure. The American Heart Association recommends no more than 2300 milligrams a day, but an ideal limit of 1500 milligrams a day for adults to maintain heart health.

Limit Alcohol Intake

Aim to have no more than one to two drinks a day. Light drinking may help protect some from heart disease, but drinking in excess is not advised for an overall healthy lifestyle. Especially be wary if you are taking certain medications.

Control Your Portion Size

How much you eat is just as important as what you eat. Eat larger portions of low-calorie, nutrient-rich foods, like fruits and vegetables, and smaller portions of high-calorie, high-sodium foods, like refined, processed or fast foods.

Eat More Fruits and Vegetables

Fruits and vegetables are excellent sources of the essential vitamins and minerals you need to keep a healthy heart. They are low in calories, rich in dietary fiber and, like other plant-based foods, contain nutrients that help prevent cardiovascular disease.

Opt for Whole Grains

Whole grains contain fiber and other nutrients that help regulate blood pressure and heart health. Increase the amount of whole grains for a heart-healthy diet by making simple substitutions for refined grain products which choices like whole-grain farro, quinoa or barley.

Limit Unhealthy Fats

Replacing saturated and trans fats with unsaturated fats can reduce your blood cholesterol and lower your risk of coronary artery disease. High blood cholesterol can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

Heart Healthy Tips: Lifestyle

Taking care of your body can be simple with making the right lifestyle choices. From sleeping to getting active to being mindful to spending time with loved ones, having a healthy lifestyle and positive outlook on life can help set you up for a healthy heart. These 8 lifestyle tips are easy to follow and will have lasting effects on your overall health:

Get Enough Sleep

Getting at least 7 hours of sleep each night is important to overall heart health. Studies show that young and middle-age adults who slept 7 hours a night had less calcium in their arteries (an early sign of heart disease) than those who slept 5 hours or less or those who slept 9 hours or more.

Don’t Smoke

One of the best ways to protect your heart is to be smoke free. Smoking damages the blood vessel walls that supply blood to your heart and other parts of your body. Smoking also increases the stiffness of the blood vessels, making it harder for them to expand and contract as needed. These changes to the arteries can cause a heart attack, stroke or angina. Smokers are 3 times more likely to have a stroke than nonsmokers.

Be Physically Active

Shoot for 30 minutes a day of moderate exercise, 5 days a week. It’s also important to sit less. Evidence shows that adults who sit less throughout the day have a lower risk of early death, particularly from heart disease. Sedentary behaviour is associated with an increased risk of obesity, type 2 diabetes, and heart disease.

Relax and be Mindful

Managing your stress in a healthy way through meditation, yoga, or exercise is incredibly important. Find a stress relief method that works for you and use it regularly to keep both your sanity and your health in check.

Do What (and Be With People) You Love

Make it a point to do things that fill you with happiness and spend time with people you value. Talking, laughing, and spending time with loved ones is good for both your emotional health and your heart. Looking after your mental health is incredibly important because we know there can be a greater risk of heart disease for people who have depression, are socially isolated or do not have good social support. Having a good social life with family and friends can help.

Try Passive Heat Therapy

Considering high blood pressure is one of the leading causes of stroke, consistent infrared sauna use may be beneficial to your health by lowering your blood pressure. Clinical research has shown regular sauna sessions can help lower blood pressure, the chance of heart disease, and obesity.

Be Proactive in Disease Prevention

Millions of people don’t know that they are living with diabetes, which is incredibly risky because high blood sugar damages arteries over time, making heart disease more likely. It’s highly recommended to have your blood sugar tested by your doctor if you are 45 years old or older, pregnant, or overweight. If you have borderline high blood sugar, also known as prediabetes, take action now in order to turn things around.

Achieve and Maintain a Healthy Weight

Your body is primarily made up of water, protein, carbohydrates, fat, vitamins, and minerals. If you have too much fat, especially in your midsection, you’re at a higher risk for high cholesterol, high blood pressure, diabetes, heart disease, and stroke. Waist circumference and body mass index (BMI) are the recommended ways to estimate body fat. A “high-risk” waistline is more than 35 inches for women, more than 40 inches for men, and a BMI of 25+.

Strokes can occur at any age and are the #3 cause of death in women and #4 cause in men. Adopting a heart healthy diet and lifestyle may not eliminate your risk of stroke but will play a substantial role in decreasing your risk.

HEALING VS. CURING

What do you think makes someone a healthy person? Do you think of someone who isn’t plagued by a disease? Or do you think of someone who has their physical, emotional, and mental states aligned, and who practices a balanced lifestyle? While both of these could be examples of a healthy individual, they are viewed very differently. The first is the example we think of when we think of curing, while the latter is an example of healing.

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So what is the difference between curing and healing? While often used interchangeably, the two are actually very different. In our eBook, Total Wellness, we discuss this concept in more detail but we have outlined the basics below:

What is Curing?

Western medicine is very good at relieving symptoms and saving lives in an emergency room setting. We have a myriad of pills, injections, and other methods to stop the pain and get us back on our feet. But often times, these cures only address instantaneous issues; and in this case, health is viewed as the absence of disease. There is a time and place for Western medicine, but to address the whole of our health, we must also consider alternative healing options.

What is Healing?

Compared to curing, healing addresses the body from the inside out over time. Healing seeks to restore balance through lifestyle choices and natural means and can include a healthy diet, exercise, meditation, and other techniques. In terms of healing, a healthy individual addresses not only their physical condition but also their emotional and mental health.

Our bodies are complex, self-sustaining machines and when treated properly, they can self-heal and grow. Just consider the fact that the average adult’s heart beats more than 100,000 times a day while pumping about 2,000 gallons of blood through miles of arteries and veins. And we don’t even have to think about it! Health doesn’t come from a doctor’s office or magic pill, but instead from a whole, balanced lifestyle.

Which do You Choose?

There are many differences between healing and curing, but that’s not to say that you should turn to natural health or Western medicine exclusively. The two go hand-in-hand and it is because of the advances in technology that we have the luxury of choice. For example, in the case of an infection, antibiotics might be the go-to choice. But, most conditions aren’t so easily “cured” and it takes working from the inside out to build a wholly healthy lifestyle and see results.

Those that combine natural health techniques may find that they have a greater sense of peace and wellness. As Lissa Rankin, MD states in Psychology Today, “healing and curing are inherently different. Curing means ‘eliminating all evidence of disease,’ while healing means ‘becoming whole.’”

Good health is vibrant and starts from the inside out, and we all know a healthy person when we meet them. They radiate unmistakeable physical, emotional, and mental energy that draws us to them. Read more about healing vs curing in our new Total Wellness eBook!

STANDARD AMERICAN DIET (SAD) FACTS – THE SAD TRUTH BY THE NUMBERS

Our bodies are finely-tuned machines and run off the food, exercise, and sleep we give them. Because of that, proper nutrition is the building block of our health and everything, from how we feel to how we look, is determined by our food choices. Unfortunately, many Americans prioritize convenience over health, which can lead to an unbalanced, unhealthy diet. The Standard American Diet infographic shows we consume more added sugar, saturated fats, and sodium than our bodies know what to do with.

Just take a look at the numbers from the National Cancer Institute:

3 out of 4 Americans don’t eat a single piece of fruit in a day
9 out of 10 don’t reach the minimum recommended intake of vegetables
96% don’t reach the minimum for greens in a week
We eat 610 calories a day of grain products, and only 206 calories a day of fruits and veggies

Standard American Diet Infographic

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It’s no wonder that the Standard American Diet is contributing to diabetes, obesity, cardiovascular disease, heart disease, high cholesterol, and more. So how should we reshape our diets to give our bodies the fuel they need to thrive? See the Reshape Your Diet Tips below.

Improve Your Diet with Clean Food

The idiom “you are what you eat” holds true in many cases. If you feed your body strong, healthy food, you will be strong and healthy. Below are some guidelines of how to make clean, healthy food choices:

When Possible, Eat Organic

By eating organic produce, you limit your exposure to toxic chemicals. It’s much easier to avoid chemicals now than figure out how to get rid of them later.

Stay on the Outside of the Grocery Store

A good rule of thumb is to shop the perimeter of the grocery store, where most of the fresh food is found. Generally, the outside of grocery stores have all the fresh produce, dairy, and meat, while the aisles are stocked with processed picks.

Eat More Plant-Based Foods

Focus on eating fresh fruits, veggies, whole grains, nuts, and other non-processed foods. These foods are full of healthy nutrients and can help prolong your life and guard you against disease.

Shopping for vegetables at a grocery store

Use Healthy Oils When Cooking

Not all oils are created equal. The World Health Organization recommends cooking with unsaturated fats, such as olive or coconut oil, rather than saturated or trans fats, such as hydrogenated oils. Also, make sure you don’t let the oil smoke while cooking. When oil starts to smoke, toxic fumes are released. This process produces free radicals, which can cause cancer and are generally harmful to our health.

Train Your Taste Buds

Did you know that you can actually train your taste buds to enjoy eating healthier? We crave the diet we are accustomed to, so teach your tongue and brain to love healthy choices. By exchanging one unhealthy meal for a healthy diet choice a day, you will be well on your way to conquering the detrimental health effects of the Standard American Diet.

Learn more about healthy eating and living a balanced life in our Total Wellness eBook.

HOW INFRARED SAUNAS BOOST YOUR IMMUNE SYSTEM

Unfortunately, getting sick is a normal part of life. Usually spread in highly populated settings like schools and offices, but sometimes even just by taking a trip to the grocery store, viruses can often be avoided by strengthening your immune system so that it can fight the illnesses with its full strength. There are endless home remedies and over-the-counter medications that you can take to strengthen your immune system during this vulnerable time of the year, but one method has proven especially effective: the use of an infrared sauna.

Before we dive into the multitude of benefits that come with using an infrared sauna to strengthen your immune system, let’s take a look at what exactly causes a weakened immune system. An immune system may not be working to its optimal capabilities if it is dealing with excess stress, little to no exercise, malnutrition, a lack of sleep, or a combination of any of these.

Unfortunately, some of these things may be unavoidable at times, and we may need some immune system support. While infrared sauna use directly benefits the immune system, it also provides you with health benefits when it comes to sleep, stress, and detoxification, giving you a well-rounded experience that positively impacts multiple aspects of your well-being. Benefits of an infrared sauna that specifically help to strengthen your immune system include:

1. Increased Production of White Blood Cells

The heat generated by an infrared sauna stimulates energy at a cellular level which, in turn, increases the body’s production of white blood cells. These cells form a component of your blood and act as your immune system’s first line of defense when infection strikes. When a harmful substance enters your body, white blood cells detect it and control the immune system’s response. Clearly, these small cells are critical when it comes to the functionality of our immune systems. An increased production of white blood cells, as stimulated by infrared sauna use, can help the body to more effectively fight off illnesses.

2. Triggered Immune System

Hippocrates famously said, “Give me a fever and I can cure any disease.” The idea that increased temperatures trigger the body’s immune system response is certainly not new. Fevers help your body to fight off infection by allowing certain immune cells to work more efficiently and effectively. According to the Federation of American Societies for Experimental Biology, hyperthermia, or the exposure of the body to high temperatures, gives these cells the ability to destroy virus-infected cells and tumor cells.

3. Release Impurities

One major benefit of infrared sauna use is detoxification. When your body does not sweat enough, it holds onto potentially harmful toxins, chemicals, and impurities that were meant to be eliminated through sweat. These impurities may come from the food you eat, the air you breathe, the liquids you drink, and anything else you may consume. Ensuring that your body can eliminate these toxins efficiently is one of the best ways to stay healthy and support your immune system. A typical 20-minute session in an infrared sauna allows your body to flush out these impurities from the inside out so your immune system has less to fight off. You may even notice a slight glow in your skin after your sauna session. This is visible evidence that your body’s largest organ has been purified and detoxified.

4. Better Blood Circulation

The deeply penetrating heat of an infrared sauna promotes blood circulation throughout your entire body, providing oxygen-rich nutrients to your extremities. This means that any areas that were poorly circulated before your sauna session will be flushed out, and any harmful substances that were building up will be released through sweat. The increase in circulation pumps the blood towards the outside surface of your body, taking with it any bacteria or other illness-causing substances. Better circulation also benefits the heart, muscles, and arteries.

5. Increased Cellular Regeneration

Infrared sauna usage can also strengthen the immune system by stimulating cell regeneration. This kind of regeneration can help your body dispose of cells that might be old, damaged, or ineffective and replace them with new cells. Over time all cells are regenerated, but the heat from an infrared sauna catalyzes the regeneration process and ensures all bodily systems are running as smoothly as possible. This is especially beneficial during the cold and flu season when the body is being attacked more frequently.

6.Relaxation

Since high stress levels often result in a weakened immune system and, as a result, illness, reducing your stress levels is crucial when it comes to maintaining a healthy body. Excess levels of cortisol, the hormone that is released when the body is stressed, can weaken your immune system’s ability to fight off harmful bacteria and viruses. Regular use of an infrared sauna balances cortisol levels and relaxes the body and mind. This allows your immune system to work efficiently, without the hindrance of high cortisol levels.

Clearlight® Infrared Saunas

Clearlight® infrared saunas offer an experience that will aid your body with the immune-boosting benefits mentioned above and more. These spa-like, hand-crafted sanctuaries provide you with a luxurious retreat in your home. With an array of infrared sauna sizes and styles available, you are sure to find the perfect sauna to suit your home. Learn more and get yours in time for the cold and flu season.

Fall brings with it many things. Illness does not have to be one of them. With proper care and preparation, your immune system can stand up to the cold and flu viruses that seem to be waiting until the cooler months to attack. The use of an infrared sauna strengthens your immune system by increasing white blood cell production, triggering the immune system, releasing impurities, improving blood circulation, regenerating cells, and promoting relaxation. With a strong defense system, you are free to enjoy life in full health.

RELAXATION TECHNIQUES FOR PARENTAL STRESS MANAGEMENT

It’s Monday morning, and you are late taking the kids to school. You can’t find your keys under the stack of unread mail on the dining room table, and you have yet to prepare for the conference call you have at 10:00 AM. Juggling between work, family, and other personal obligations, parents deal with a lot of stress every day. The never ending, to-do list of dishes, laundry, carpool, work and dinner can feel impossible and overwhelming at times, leading to parental stress. If you feel constantly pulled in a million different directions, here are a few relaxation methods to help busy parents relax and manage stress better.

Get Up Early

Whether it is getting up an hour earlier or just five minutes, set some time aside for yourself before the day begins. Before making breakfast, waking the kids up for school, and feeding the dog, take a deep breath and enjoy a few extra minutes to yourself. Pour a nice warm cup of coffee or tea and gather your thoughts. When you allow yourself a little extra time in the morning, it can make a huge impact on how the rest of your day is going to pan out. Deliberately allocating time for yourself is one of the best ways to relax your mind and body to alleviate some parental stress.

Exercise

Exercise is not everyone’s favorite activity to relax, but it’s a beneficial one. There is growing research that exercise can reduce stress, even if it is just a 10-minute workout routine at home. Getting your heart pumping and blood flowing can do wonders for a heightened stress level. And you can even find ways to incorporate your family into your exercise routine. Find the time for you and your partner to hit the gym or take the kids for a walk around the block. Whatever it is, any sort of physical activity can produce endorphins that act as natural painkillers in the brain. This can help improve your mood and ability to sleep, making you feel relaxed even the next day. Exercising can also make you feel better about yourself, boosting your confidence and ability to tackle the day.

Take a Deep Breath

As simple as this may sound, taking one to three deep breaths when you feel like you are about to explode allows parents a chance to regroup before they become too overwhelmed. Breathing is one thing that you can control in your busy day, so take advantage of it. Use slow deep breaths to release any tension you may be feeling. Dr. Andrew Weil believes “practicing regular, mindful breathing can be calming and energizing and can even help with stress-related health problems ranging from panic attacks to digestive disorders.” He recommends three breathing techniques to help reduce stress and anxiety levels: The Stimulating Breath, the 4-7-8 exercise, and breath counting. So, next time you are late to pick the kids up from practice or forget to put dinner in the oven, take a few minutes to try one of these exercises and see how you feel.

Write it Down

As a busy parent, you likely often wake up with an abundance of things to do and a million things on your mind. One way to cope with this chaos and parental stress is to make a list. Writing down all the things you need to do that day allows the opportunity to feel more organized in a way that can help you prioritize visually. It also feels great to check things off that list making you feel more accomplished as the day goes on. Writing down the instances throughout the day that stresses you out can also help alleviate anxiety. Dr. Sarah Edelman, a clinical psychologist and author of Change Your Thinking (ABC Books), believes writing down your worries and saying you will come back to them at another time is a simple psychological trick that will help you forget about them for the time being. Commit to things that you know you can handle now and come back to the rest at another time.

Set Smaller Goals

It’s easy for parents to get caught up in being the best. And the truth is, it is impossible to be perfect. Instead of stressing yourself out by being head of the PTA or soccer coach for your child’s team, start first by making smaller goals for yourself. If you are stressed out about making breakfast again, set a new goal: “I will go in the kitchen and start a pot of coffee.” Mary LoVerde, a work-life balance expert, says taking “microactions” like these can help us more calmly approach overwhelming tasks. As small as these goals may seem, they can be influential in helping you get through the task at hand. Taking smaller steps can make it easier for one to reach their overall goal.

Head to the Sauna

Don’t have enough time to enjoy a day at the spa? Head to the sauna. Not only do saunas reduce stress, but they also cleanse skin, induce a deeper sleep and help relax muscles soothing any aches/pains. And these are only a few of the many health benefits of sweating it out. We suggest at least 20 minutes in the sauna daily to help alleviate stress and tension. Infrared saunas use less steam and fewer intense heat settings than a traditional sauna, helping to create a more comfortable experience. The infrared sauna also detoxifies your body much more efficiently than traditional saunas. A few minutes of your day is all you need to leave your body feeling revived and relaxed.

Take a Day Off

You deserve it. Grab lunch with friends or plan a night out on the town. Either way, some time off from the kids and spouse can distance you from the daily routine and allow your mind time to unwind. Getting out of the house will help you relax and think about other things than those dirty dishes in the sink. Finding time to take off may be hard, but it is well worth it. So, get out that calendar and start planning. Your way toward less parental stress.