Natural Anti-Depressants to Combat Holiday Season Burnout

Holidays are supposed to be full of cheer and happiness, but for some of us, the combination with less sunlight, cold weather and epic to-do lists leads to a 3-4 month serious emotional struggle. Here’s my top tips of how to bolster your body with natural anti-depressants and beat the holiday blues.

1. Get as much sunlight as you possibly can. Our body’s storage of vitamin D gets easily depleted this time of year, so take action to get your fix anyway you can, even for 10-15 minutes. I even recommend people to go to tanning salons to boost levels. Low levels of Vitamin D affects adequate production of Serotonin and Dopamine which might make you feel even more in the dumps.

2. Make room in your life to sleep longer. Many folks make the mistake of not adjusting their lifestyle or diet with the change of seasons. Less sunlight means you may find yourself more tired or wanting to take naps. So take the time and schedule a power nap for 5-10 minutes, put on a guided meditation for a mid-day reset or just get to bed earlier in the nighttime. Aim for 7+ hours.

3. Plan your holiday party recovery. If you’re like me, you’ve already had your fair share of holiday parties. Like any other drug, you WILL begin a withdrawal period from the sugars within alcohol and of course the holiday sweets you cant resist. Sugar Detox usually begins about 24 hrs after your last indulgence. Sugar withdrawal will exacerbate feeling of overwhelm and make you feel scattered with a loss of focus. The antidote? Doubling your fiber levels the next day after a holiday party, i.e. steel cut oatmeal, brown rice, using flax meal, or any high fiber cereal will help dampen the withdrawal symptoms. Don’t forget to drink more water!

Natural Dermatology- Sun & Skin cancer

Prevention 101: Post summer skin protection and restoration!

As the summer season wraps up, I can't help but to relish in the information from my skintastic seminars.  It was a life saver!  For those of you who could not make it- i'll share some snippets.

Again-The basics: Know your risks!

Skin types: There are 5 types. The more fair and freckled you are (type 1), the more susceptible you are to burn easily. Darker skin Type (3/4/5)  will burn in twice the amount of time. Restoring sunburned skin for each skin type is a bit different.

Type 1/2 will need more intensive support with a broader spectrum of antioxidants- combining topical, food and supplement.

Your best bet? Combine powerful antioxidants internally and on the skin as they work together to deliver more synergistic protection! 

Top "Love Your Skin" Nutrients:

  • Vitamin A, C, E, D
  • Alpha Lipoic Acid
  • CoQ10
  • Sulfur as table salt or MSM
  • Liposomal Glutathione


Dosages vary based upon your overall health condition, skin type and quantity of antioxidants your body has used this summer!  Schedule some time with me if you'd like a more personalized prescription!

Green Powerade- Power Cleanse for the Professionals!

Officially, it's spring- we have begun cleaning and organizing many areas in life (or maybe not).  If you still haven't got around to doing that body cleanse, I’d like to lend you a helping hand.

If you are on the go and truly want to cleanse your body. This basic recipe I’m sharing is not new, or a prolific epiphany, but is the crux of doing any detox.  It's quick and easy and can be made in the juicer or blender.  Many skip past this basic recipe not understanding the power behind the simplicity, and that’s why I’d like to focus on it.

Starting a cleanse is easy as 1-2-3:

  1. PIck a length of time
  2. Prepare
  3. Set your goals
  4. Watch this video

This is where people FAIL on doing cleanses- as anything else with your life- it has to be planned. Even if you plan on buying the juice- stock up ahead of time! Alot more to discuss here. If you have a medical concern, you need to pick certain combinations veggies to start changing your body on a cellular level- this is where you enlist my help.

This green juice recipe provides many nutrients for basic detoxification. Not that other combinations don’t, but again this is about K.I.S.S.

The Why and the How:

Use these 5 elements when building a detox/cleanse juice:

  1. Greens
  2. Volume Builder
  3. Preservative
  4. Elimination
  5. Taste

1. Many folks bypass #1 because greens are bitter, unable to get good volume or some other tragic excuse.  Powerhouse nutrients in greens are: Beta Carotene, Folic Acid, Basic Electrolytes (Magnesium, Calcium), Isothiocyanates, Flavonoids, Vitamins K, C, Iron, and of course Fiber.  Most of the anti-inflammatory, cancer fighting, and brain nourishing nutrients are contained within these beautiful green leaves.  These veggies are vital in any juice that you build. You should always have at least 1 green leafy in your juice.  Ex: Kale, Spinach, Collard, Parsley, Dandelion, Cilantro, Wheatgrass, Watercress, Arugula

2. Volume in juices comes from pulpy veggies or fruits ex) Celery, Broccoli and Cauliflower stems, Melons, Onions, Bell Peppers and Cucumbers. All are high in fiber and electrolytes. Great for rehydrating pre-big event, pre-game day, post workout, and post-saturday night

3. Preservatives- Fruits and Veggies high in Vitamin C will help with slowing the oxidation process of juicing. Storing in the fridge and consuming soon after preparing is important. Ex) Lemons, Limes, Grapefruit (do not use with most pharmaceutical prescriptions), Pomelos, Bell Peppers, Kiwis, Guavas

4. Eliminators- Adding vasodilators like warming spices, ginger, garlic can help with opening up blood vessels and allowing better elimination of toxins. 

5. Taste-  Making a separate smoothie with fruits or juicing in root veggies, apples, carrots can add the sweetness & flavor to the green juice. It should not be the predominant veggies or fruit used unless it’s the focal point. Here’s where you have to be careful with the sugar content aka glycemic index. I've seen patients spike blood sugar by overdoing it on the sweet.

If you haven't already- watch this video, check out the Dirty Dozen and Clean 15 list, and try this recipe for a tasty and powerful cleanser:

Green Powerade Ingredients:

  • ½ cup Cucumber
  • ½ Bunch of Spinach, Kale, Swiss Chard
  • 5 Celery Stalks
  • ½ small bunch Parsley
  • 2 Green Apples
  • ½ inch Ginger
  • 1 Lemon- no skin, retain white pith if juicing/ use squeezed juice if blending
  • Add ice during blending and afterwards if juicing

Instructions:

  1. Place all ingredients in the juicer in the order listed
  2. Blendtec: Press the Soup Button-it will not get hot due to the ice
  3. VitaMix: Select VARIABLE, speed #1. Turn on machine and quickly increase speed to #10; then to HIGH. Run for 1½ minutes or until smooth.
  4. Store in glass jars in the fridge
  5. Enjoy, Enjoy!

Here it is! The Maize & Blue Elixir

Ingredients for MAYS and BLUE!!:

  • 1/2 cup of fresh, frozen or 100% Blueberry juice
  •  Zea mays brewed as an infusion. I would go stronger on this herb, but will also use 1/2 tsp to 1 cup of water.
  •  Add a squeeze of lemon or lime juice to the drink
  • Add seltzer water or clear alcoholic spirit (if you like)
  • Variations: You can add a small slice of ginger to warm and spice it

Blend each portion together and voila- Enjoy!