Resources + Remedies for Cold Season

It's March, but cold season still seems to be in full swing. Whether you've been in good health, are in the throes of feeling unwell or recently got over something, there's no wrong time to pay attention to self-care and your immune system.Most of the below are available in various forms -- from tinctures to pill supplements, lozenges and teas.When in doubt, always discuss your symptoms and any treatments with your healthcare provider. Information included here does not replace medical advice, and every person and body is different. The info here is based on personal and client experience, as well as research into available scientific data (references included at the bottom of the page, if you like to geek out like we do!).

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Four Key DIY Habits to Boost Oral Health + Care

Brushing, flossing* and regular dental cleanings may be the three primary cornerstones of good dental health practices -- but there's more you can do to make your mouth even happier. To improve or maintain a healthy mouth -- from fresher breath and healthy oral bacteria to potentially reducing issues like cavities and gingivitis -- consider these oral health practices (we are not affiliated with any brands mentioned below -- they are just products we personally and professionally know, use and trust):

  • Tongue scraping. This is a standard Ayurvedic practice that involves using a tool to gently scrape along the surface of the tongue, back to front, seven to 14 times. It's best done first thing in the morning. Tongue scraping can help eliminate buildup that naturally accumulates on the surface of the tongue. The outermost layer of the top of the tongue is made up of protective dead cells, known as keratin, which can build up and cause issues. Here is a basic tongue scraper available on Amazon.
  • Oil pulling. This is another standard Ayurvedic practice with great potential to support optimal oral health. It simply involves taking a small amount of a certain oil and swishing it around in your mouth (for as little as a minute or two, but doing it longer can potentially offer better results). It can be easier to start with a small amount of oil -- even just half a teaspoon -- and work your way up to a little bit more. As you swish, the volume will increase in your mouth as it combines with saliva. Sesame and sunflower oils are two traditional oil options, alone or as a blend, as is coconut oil (a personal favorite). Remember to not swallow whatever oil you use, and to spit it out in the toilet or garbage, and not in a sink (as pure oil down the drain can cause plumbing issues). Once done swishing, rinse your mouth with warm water. For a truly Ayurvedic approach, the best oil for you to use is dependent on your unique constitution, or dosha. In general, though, unrefined virgin coconut oil is a preferred and readily accessible go-to. Dr. Bronners and Nutiva are two great organic brands, as is 365 Whole Foods organic. There are also blended products available. I've tried and liked the pulling oil made by GuruNanda, but recently have been using and really loving the brand Magic Mouth. The base of Magic Mouth is coconut oil, but it also includes a few other (food-grade, antibacterial, anti-inflammatory, and so on) ingredients that support oral health: xylitol**, diatomaceous earth, neem, peppermint oil and tea tree oil. The oil has a cool feeling in the mouth because of the light mintiness, which can help make the oil pulling experience a little more pleasant especially for newbies. I've actually noticed a change overall since starting to use this product a few weeks ago, after not oil pulling for a while.
  • Mouthwash. Conceptually, this isn't anything new. But I bring it up because if you like or want to use mouthwash, be sure to take a close look at the ingredients list. Many mouthwashes contain alcohol, which is intended to help kill bacteria and act as a carrier for certain other ingredients. But alcohol-containing mouthwashes have also been shown to carry risks that may outweigh the benefits for many -- including dry mouth, corroding of composites, and an increased risk of developing ulcers as well as mouth / throat cancer. The good news is many alcohol-free mouthwashes are readily available today. We have been using and like the options made by Desert Essence.
  • Oral health probiotics. Probiotics play a vital role in our gut health, which in turn directly impacts the health of our whole body. And, no matter how you ingest probiotics -- through supplements, drinks or fermented food -- they can have a systemic effect. You may know about certain probiotic supplements that are designed and formulated to be digested specifically in the intestine. In a similar vein, there are also chewable probiotics geared toward oral health, as well as that of the ears and sinuses. Some dentists seem to be getting on the oral probiotic bandwagon, particularly for products that include good bacteria specific to oral (vs. intestinal) health. Several strains of probiotics in particular, s. salivarius K12 and s. salivarius M18 ("s." = streptococcus), have clinically shown to be protective of the teeth and gums, and also support ear, sinus, and throat health. NatureWise is one brand offering an oral-health-centric probiotic containing these probiotic strains.

Turning these practices into a doable routine might look like starting your day with a gentle tongue scraping followed by oil pulling, and then brushing your teeth. Before bed, brush your teeth again, floss and take an oral health probiotic. Mouthwash can be utilized after either brushing, eating or whenever desired.As always, we encourage you to do your own research, and advocate yourself when speaking with your healthcare providers (dentists included!). Don't be afraid to push for more information when you need it. Have any questions? Send us an email.*It's worth noting that flossing came under debate recently, with some dentists and dental experts questioning its effectiveness in cavity prevention and gum health. While I am not a scientist researching this in a clinical setting, human experience tells me that flossing every day removes visible (and even smaller) food particles that brushing alone doesn't dislodge. Seems like a fairly rational, no-brainer conclusion to assume that removing these things from between your teeth on a daily basis is helpful in preventing bad bacteria and plaque from developing and impacting breath, cavities and gum health.**There has been a lot of debate on the long-term safety of regularly ingesting xylitol, or other sugar alcohols, in any substantial volume. While digestion does begin in the mouth with saliva, the oral health benefits of xylitol seem to outweigh potential risk of the ingredient. So, it appears to have worthwhile value within an oil pulling regimen. As far as food consumption of xylitol, that warrants a separate discussion (coming soon!) -- but in short, we choose to avoid consumption of xylitol or other sugar alcohols.

Additional Resources

The following links feature a range of published data and opinions related to the oral health practices outlined above (ranging from positive to neutral to negative -- need to investigate and understand all sides of an argument!):American Academy of Oral & Maxillofacial Pathology (AAOMP). Hairy/Coated Tongue. AAOMP website. http://www.aaomp.bizland.com/public/hairy-tongue.php. Accessed April 27, 2017.American Dental Association (ADA). Science in the News: The Practice of Oil Pulling. ADA website. Published May 14, 2014. Accessed April 27, 2017: http://www.ada.org/en/science-research/science-in-the-news/the-practice-of-oil-pulling.Asokan S, Rathan J, Muthu MS, et al. Effect of oil pulling on Streptococcus mutans count in plaque and saliva using Dentocult SM Strip mutans test: A randomized, controlled, triple-blind study. J Indian Soc Pedod Prev Dent. 2008;26:12-7.Go Ask Alice Team. Alcohol in mouthwash -- Does it cause cancer? Columbia University, Go Ask Alice. Accessed April 27, 2017: http://goaskalice.columbia.edu/answered-questions/alcohol-mouthwash-%E2%80%94-does-it-cause-cancer.Gutkowski S. An in-depth view of oral probiotics. Dentistry IQ website. Published May 2012. Accessed April 27, 2017: http://www.dentistryiq.com/articles/2012/05/gutkowski-probiotics.html.Nagelberg, RH. Oral Probiotics. Dental Economics website. Accessed April 27, 2017: http://www.dentaleconomics.com/articles/print/volume-102/issue-10/practice/oral-probiotics.html.Nayak PA, Nayak UA, Khandelwal V. The effect of xylitol on dental caries and oral flora. Clin Cosmet Investig Dent. 2014; 6: 89–94. Published online 2014 Nov 10. doi: 10.2147/CCIDE.S55761Ozer S,  Tunc E, Tuloglu N, et al. Solubility of Two Resin Composites in Different Mouthrinses. BioMed Research International. 2014; 580675: 4. Published April 7, 2014. doi: 10.1155/2014/580675.Patel S. The Benefits of Tongue Scraping. Chopra website. Accessed April 27, 2017: http://www.chopra.com/articles/the-benefits-of-tongue-scraping.

Peedikayil FC, Sreenivasan P, Narayanan A. Effect of coconut oil in plaque related gingivitis -- A preliminary report. Niger Med J. 2015 Mar-Apr; 56(2): 143–147. doi: 10.4103/0300-1652.153406.
Wescombe PA, Hale JDF, Heng NCK, et al. Developing Oral Probiotics from Streptococcus salivarius. Future Microbiol. 2012;7(12):1355-1371. Published online: http://www.medscape.com/viewarticle/777316_4. Accessed April 27, 2017.

 

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Functional Fitness and Krav Maga

What is "functional fitness"? Functional fitness includes exercise that typically focus on enhancing strength, agility and/or flexibility for purposes beyond simple fitness, but to also help us to better complete everyday or other specific kinds of tasks. A perfect example of functional fitness are various types of martial arts or self-defense.Krav Maga is one such type of functional fitness. Originally developed as a self-defense system for the Israeli Defense Forces and Israeli security forces, Krav Maga classes and trainings are now available around the world for laypeople, at gyms or Krava Maga-specialty studios. (In the Portland, Oregon area, check out Krav Maga Portland.)Ross Cascio, an expert level instructor with Krav Maga Worldwide with more than a decade teaching Krav Maga self-defense, fight, and fitness classes, was generous enough to share the following core Krav Maga movements with accompanying directions. This can all be practiced at home (solo -- no hurting any partners here!) as a means of both exercise and learning useful self-defense approaches. Here's what he had to share:

  • Krav Maga Fighting Stance - Stand with your feet just a little further than hip-width apart. If you are right handed, take one step forward with your left foot; if you are left-handed take one step forward with your right foot. Keep a little bend in your knees. Keep your hands open and out in front of your face (palms away). Keep your elbows in and your chin tucked. Practice moving in your stance by always stepping with the foot closest to where you want to go, and pushing with the opposite foot.
  • Krav Maga Straight Punch - From your fighting stance rotate your body so that your shoulders and hips turn and your arm drives straight out in front of you. Imagine striking the target with your top two knuckles (pointer and middle finger). Remember; when you punch involve your whole body. If your hips and shoulders aren't turning behind the punch you aren't making the strongest strike possible. Recoil the punch back to the original position in a straight line.
  • Krav Maga Hammer Fist - From your fighting stance, rotate your hips and shoulders exactly like you would for a straight punch...instead of making the strike with your knuckles, send the bottom of your closed fist (bottom of your pinky) toward the target, as if you were going to hammer a nail into a board directly in front of you. Recoil your strike directly back to the original hand position in fighting stance.
  • Krav Maga Front Kick To The Groin - From your fighting stance, drive your hips and back knee forward, then let your lower leg unfold, with foot flat and your toe pointed forward (not up) as if you were going to cut a person in half, through their groin, with the top of your foot. A flat foot provides the widest striking surface, and offers the best chance of doing damage to the target. Recoil your leg to the back position, and the original fighting stance.
  • Krav Maga SPRAWL! - From your fighting stance, bend your knees until your hands can touch the ground. Supporting yourself with your hands, jump your feet back as if getting into a push up position, let your hips drop low to the ground while your head and chest stay up and you look to the ceiling or in front of you, not down. Pop up directly to your fighting stance. A sprawl is used to defend against someone grabbing your legs and lifting you off the ground or tackling you. If you drop your hips fast and explosively when someone tries to grab you around the waist, you can free yourself from the grip and smash that person down to the ground. The movement is similar to a burpee when practiced alone.
  • Move around in your fighting stance, do 100 punches, 100 hammer fists, 100 front kicks, and 20 sprawls and you'll get your heart pumping pretty well!

Try it in front of a mirror to get started. Krav Maga is certainly something worth considering in-person instruction for, especially if you are just beginning to explore this and/or want to advance your training. But the above pointers may offer a helpful taste of what to expect with Krav Maga... and if nothing else, may help break up your day and get you moving around your living room or office with some new (and functional) exercise inspiration!

As with any type of fitness regimen, especially when starting something new-to-you, work within your comfort and abilities and always check with a healthcare provider about any concerns or questions.

 

The Best Barre

Barre is a fun and effective workout style that can accommodate a broad spectrum of fitness levels and experience, and nicely complements other types of exercise. As barre workouts have become so immensely popular, there are now so many classes available, -- especially in more suburban and urban areas -- from regional and national chains / franchises to individually-owned and -designed classes/studios, as well as barre-style classes offered as part of larger gyms. I've taken many classes at a variety of these studios around the country, and for a number of reasons I have come to find barre3 to be my favorite:

  • While there is a similar flow to each class, the "routine" differs each time. This keeps the classes fresh and interesting (no boredom!), and perpetually good for your body (no staleness!)!
  • The instructors are consistently very good at what they do. Friendly, fun and knowledgeable. Importantly, they are approachable and regularly offer a spectrum of modifications for any given exercise -- to make it easier, adjust for any physical restrictions, or make it more challenging.
  • The cues given on alignment and form are very appropriate with both safety and effectiveness of exercise in mind. (This is one particular area where I've had frustrations with several other barre studios -- I've found the approach of some regarding spine, pelvis and core positioning and engagement to be not only uncomfortable, but risky.)
  • The overall environment and vibe is really enjoyable. Yes you're there for a tough workout, but that's balanced by a very supportive, friendly an relaxed atmosphere. The emphasis is placed on working within your personal comfort zone, and identifying your own threshold and pushing yourself safely. And the focus is, appropriately, on strength and wellness vs. aesthetics. No talk of "trouble zone" nonsense here (at least not in my experience).
  • The studios are comfortable and clean (admittedly a very subjective point, but I love the cork-based floors at barre3 compared to carpeting at some other studios).

The barre3 studio in Southeast Portland is particularly fantastic, from the instructors and staff to the space itself (welcoming, well-appointed and full of natural light).The one real negative is common with pretty much all workout studios, in that it is fairly expensive. So, it's always worth looking into new student discounts, Groupons, package deals and other promotions (sometimes there are additional discounts around holidays). There are also online classes available for a much lower price than in-studio. Barre3 is one studio where I'd recommend in-person classes to just about anyone, even if only one class once in a while to change things up and awaken your body a little bit differently.Save

A Word (or two) on "Yoga Bodies"

With the new year, there's been a onslaught of promotional marketing around various fitness programs and regimens, including many centered around some form of yoga. To that I say, great! The more people that become inspired to practice yoga, the better.However.There is a negative message between the lines of a lot of the language I've seen, and I don't like it: the implication that, in terms of yoga, one must look or be a certain way to "achieve" a "yoga body".Well. There's a not-so-secret secret you should know...Despite all that noise, there is nothing you need to do to get a "yoga body".You already HAVE a yoga body.EVERYBODY has a yoga body. It's the one you're born with.No matter your size; whether you're a seasoned yogi or just testing the waters; your level of fitness or physical abilities; your shape, height, sex, age, etc. etc. -- you have a yoga body.Take a moment, sit quietly, inhale and exhale deeply through your nose if possible, and focus on your breath. Therein lies one of the simple yet profound foundations of yoga (that can become all the more profound and layered the more you do it!). Move into asana if you want to and can (and that too can look like many different things), or focus on other yoga forms. Explore, and keep exploring, and see what feels right for you.Like with anything, progress takes time. But yoga is about the process and the now.Just don't get deterred by what you think yoga "should" look like. Focus on the physicality of yoga from a structural, safety, cuing and health standpoint.Yoga is not about looking a certain way. It does not discriminate. It's a practice and an intention. It's collective and individual. And it's for everyone -- or, at least, anyone who wants it.

What You Need to Know About the "Blue Zones"

Have you heard of “Blue Zones”? This is a term used to identify select (five) regions/communities around the world where people have greater longevity. It’s fascinating stuff, and researchers have dedicated extensive study to offer an explanation as to why these populations live such healthier and longer lives.This recent NPR article offers a very thought-provoking overview of insights, breaking down nutritional trends (while each region varies slightly, across the board there is a dominant emphasis on plant foods, little to no cow dairy pr processed junk food/sugar, and fish as often the most commonly consumed meat if any is being eaten) – as well as vitally important lifestyle factors (physical activity, strong sense of family and community, spirituality, values, etc.). It doesn’t just come down to one thing or one answer – there is no "magic pill" – it’s the amalgamation of all of these things that can contribute to a longer, happier and healthier life.One of my biggest takeaways from this information about the Blue Zones? Mindfulness. In general, these people are living life remarkably mindfully in every way – from what and how they eat, to their relationships, how they think and move, their work and overall life balance and priorities.Living mindfully is a powerful choice to make for yourself. And all it can take is a small mental shift and commitment or focus that can result in a positive shift within ourselves, and then those around us (it can be contagious in a wonderful way). Mindfulness can have strong ripple effects into many areas within our lives, consciously and subconsciously guiding us toward better decisions and ultimately improved overall well-being.

Free Deepak Chopra Guided Meditations

Image courtesy of YaiSirichai at FreeDigitalPhotos.netThe myriad benefits of meditation have been proven time and time again (see below for some links to clinical/scientific studies). But, no matter where you are in a meditation practice – just starting out, wanting to get back into it, or are seasoned – consider giving yourself the gift of some guided meditations for inspiration.Deepak Chopra is offering a FREE 21-day guided meditation series that is too good for anyone to pass up. It started earlier this week, but you can register for free at any point and still access the previous days’ meditations. You can access these from your computer, or via free app on your phone/tablet.If you are interested in meditation but don't know where to start, this is a particularly wonderful thing. Typical direction to sit quietly, close your eyes and "clear your mind" can be tough - even after regular or ongoing meditation practice (which is why this is great for everyone at any stage of a meditation practice!). Chopra's meditations offer focus, inspiration and beneficial guidance.So sign up and this whenever you prefer during the day. Maybe when you first wake up, to set intentions for your day. Maybe midday or mid-afternoon, to allow yourself a mental break from work. Maybe at the end of the day, for reflection. The key is to do it!And, in case you need proof, here are links to several studies on meditation... so fascinating!!

15 Simple Self-Care Solutions to Minimize and Mitigate Stress

The holidays can be a wonderful time of year, brimming with happiness and love. And yet for many reasons, it can also become a particularly emotionally charged (positive and/or negative) or stressful time. Between obligations, year-end work demands and more, it can be easy to get caught up in doing all of the things you are responsible for doing, as well as focusing on others' needs.So it's a good time to remember to keep yourself balance as much as possible, check in internally, and take care of yourself. If you aren't feeling and being your best, you'll suffer first and the most, and it will trickle elsewhere in your life. Self-care is not selfish - it's vital for your own well-being!Stress is important to acknowledge. It is a reality that we all must deal with on relative levels, typically more often than we'd ideally like - so it's incredibly important to know how to deal with it better from preventative or proactive, and reactive, standpoint. While it's impossible to completely remove or control external stressors, we can learn how to shift our perspectives, perceptions, self-awareness and self-care to better manage such things. Stress is only as bad as we left it affect us. We are our reactions, and with some work, we can learn to process external stimuli and situations differently in a healthier way that becomes much easier and more productive.Keep in mind that our emotional/mental and physical selves are not separate entities - when one is stressed, the other is impacted as well; conversely, helping one can help the other too - so it's important to always take care of both.Here are some ideas to consider. Some may be best employed as "in the moment" diffusers, some are helpful as preventative or ongoing practices that are best if done daily - better equipping you to deal with stress.15 Simple Self-Care Solutions to Minimize and Mitigate Stress

  1. Be aware. Live and feel consciously, and acknowledge your needs and feelings. Don't internalize or bottle up feelings of frustration. That doesn't mean to lash out about everything, but being in touch and honest with ourselves makes it much easier to work through stressors and make sure you're getting and giving what you need. Knowing when you need to take a step back or speak up, and doing so, helps to achieve better balance within ourselves, interactions with others, and our lives in general.
  2. Speak up and talk it out. Expressing yourself out loud can feel like a therapeutic release. Talk to your partner, a best friend, close family member, a professional - whoever you prefer as a sounding board. Ask for help figuring out or getting what you need. If you're overwhelmed at work, talk to a manager or colleague about ways you can shift your time management or delegate, if appropriate.
  3. Be still. Simple as it sounds, in the midst of a crazy day we often forget to do this or think we can't take the time. When you're feeling overwhelmed, find and take a moment - even just 30 seconds - to stop. Stand or sit still, tune into your body and try and relax the physical tension that has surely tightened up in a few spots. Do an inner scan from the top of your head to your toes, relaxing each bit of your body as you pass it. Take a few good, slow and deep breaths.
  4. Take a break. Any kind of mental of physical break can work wonders in recharging your energy and mindset. Try and carve out 5-10 minutes to take a walk. It's good for circulation, energy and calming of nerves. Commit to reading even just a few pages of a good book every day, be it a self-growth book, novel or otherwise. Allow yourself even a brief time to do a favorite activity. Know when you need some space, or a change of scenery.
  5. Focus on gratitude and love. This can feel particularly challenging in the thick of a stressful time, but being mindfully grateful and appreciative of love every day can help impart invaluable perspective on our outlook and perceptions. There is always someone or something, no matter how small or big, deserving of our gratitude and love. Dedicate even just a few moments of thought to these feelings daily.
  6. Get outside. Simply stepping outdoors and taking a few deep breaths of fresh air can do a body good! Multiply the benefits if you can extend that into a longer outing, especially if you can get out in nature - be it an urban park or a more remote hike.
  7. Take a mini mental vacation. Think "visualization". Re-focus your attention for a minute (or a few - whatever you can manage) on someone or something that makes you feel happy and full. Maybe it's your partner, or an occasion - a dinner party with friends, your favorite vacation spot, your pet - there's certainly no wrong answer. Just by fully redirecting your thoughts to something that gives you happiness will help give you a little reboot and boost.
  8. Practice deep breathing. "Pranayama", breathing techniques utilized in yoga, is translated to mean "extension of breath" or "extension of life force". Focused, controlled, concentrated breathing can have a huge impact on your body and mind and the interconnection between the two. It can actually help minimize some of your body's systemic responses to stress, in the moment and in general. Try closing your eyes and taking a few slow breaths in and out of your nose, or in your nose and out your mouth, filling and emptying your chest and belly fully with each breath cycle. To learn more, try searching "pranayama breathing exercises" or "deep breathing exercises" on YouTube, and find something that resonates with you to get you started.
  9. Stay hydrated. Water keeps all of our organs - including our brain - functioning properly. Dehydration can do a number on your body, including increasing cortisol (a stress hormone) levels. Don't wait until you're thirsty to drink; at that point, you are already dehydrated! Make sure to get enough fluids from the get-go each morning by starting your day with a glass of water as soon as you wake up. And wherever you go, keep a reusable water bottle with you (I'm partial to HydroFlask - it keeps cold liquid cold and hot liquid hot for hours and hours!).
  10. Stay nourished. Remember to eat - we simply cannot function at our best when our energy is depleted. When we're low on energy or hungry, we tend to get more easily rocked, jittery or short-fused. As often as possible, try to fuel yourself with good nutrition that will give your body a sustained boost. Stay prepared by keeping healthy snacks with you when you're on-the-go.
  11. Aromatherapy. Smells can have an intense sensory impact, positive or negative. Utilize the positive components to your benefit. If there are scents you love that are comforting or soothing, find a candle you like or a small bottle of essential oil. A lit candle or whiff of the oil can do the trick.
  12. Get moving. Find some kind of movement that you enjoy, and do it because you look forward to it, like it while you do it and like how you feel after. Play a group sport, take an exercise class or DVD, go for a solo or buddy run or walk. If you aren't feeling motivated, find a small available floor space in your home and do body weight bearing exercises. Practice yoga. Don't have time or desire to do it for an hour? No problem. Try stretching your hamstrings with a few mountain pose into forward bends, and back up, and ease into a few gentle sun salutations. It doesn't have to be all or nothing when it comes to exercise. Even a little goes a long way, and the key is consistency - regardless of length-of-time or what you're doing.
  13. Stretch. Getting the fascia, the connective tissue throughout your body, to be more pliable and unstuck helps everything in you function better. In addition to more standard static and dynamic stretching, get a foam roller - it's like giving yourself a deep-tissue massage, and helps everything from your muscles and fascia to lymphatic and circulatory systems.
  14. Meditate. We've all heard this before. But similar to yoga, this doesn't need to be a full-fledged, hour-long effort in order to have an impact. Meditating is a state of mind, and if you can close your eyes and quiet your mind - focusing on a certain word/ words, sound or image that works for you - even just for a few minutes, you'll give yourself a helpful reset. Or try laying in child's pose first to get into a more relaxed state. At its roots, yoga is all about the mind, so keep your focus there. If it's tough to find time during the day to do this, try it when you get into bed at night to go to sleep. At the very least, it just may help you fall asleep easier and have a better rest!
  15. Improve your surroundings. This applies to people, places and things. Surrounding yourself with who and what makes you happy can be an automatic and ongoing comfort, lifting you up rather than breaking you down, and helps you operate on a healthier, happier level in general. In some circumstances these things are beyond our control, but taking charge to surround yourself with who and what you love when you can makes the other times much easier and less negatively impactful.

Above all? Just listen to your body! Stay in tune with your insides to know when you're out of balance and need something else, take care of yourself, and don't be afraid to ask for help. You can read a thousand stress management tip lists, but nothing will make a bit of difference until you're ready to make a change and you believe in the power of helping yourself.

Skin Care: What's On the Outside Must Go Inside

I've paid a lot of attention for years on what I put in my body - but it was only in more recent years that I also started more closely considering what I put on my body. What now feels like a very obvious notion was slower to creep up on me... all that lotion we rub into our skin of course isn't just disappearing, but being absorbed through our skin and going much deeper than the surface.Quite literally and simply, whatever we put on our outsides also goes to our insides.Above all, staying well-hydrated, properly nourished, minimizing/managing stress, getting regular exercise and breathing plenty of fresh air will do wonders for your complexion and body chemistry. Stick with those pillars and it'll be much easier to streamline what products you really need or want to use to feel and look your best.But, many of us want to or enjoy using products to boost, soothe and care for our skin - so what follows below is a list of some of my personal favorite brands and specific items. I've compiled this based on a lot of research and experimentation (on my own dime - no paid promos or product placement here). The good news is that for all of the chemical-laden products out there, there is also an abundance of wonderful, clean alternatives! All I've chosen to list here vary in terms of composition, but among other things, all are free of artificial colors/fragrances and toxic chemicals, and are paraben-free and phthalate-free. The reality is that we come in contact with some of these things on a regular basis simply by living in our beautiful, modern world, and typically we don't need to worry about this, but why not try to minimize exposure to such things by selecting products that don't contain them, and instead allow our skin to be as gently cared for as possible?If you're already in the habit of looking at ingredient labels for food, it'll be even easier to make a new habit of reading product ingredient lists. Consider it just as important!I realize that many of these products can be much more expensive than many others found on typical drugstore shelves (though there are plenty of those that are also up there in price) - and cost certainly plays a role when choosing what to buy and use. It's a frustration and important consideration for me too. The good news is that with many of these higher quality products, a very small amount almost always goes a very long way, making them last quite a long time - much longer than products I used to use that were cheaper upfront and of lesser quality, and that I had to re-buy with much greater frequency because I'd run out so fast. And discounts/coupons can often be found by signing up for e-newsletters from your favorite brands' websites, or through official online retailers/websites such as DermStore.com - it just takes a little Googling.365 (Whole Foods brand)

There are products for any and all skin care needs, from soap (I love the bars and foaming hand soap) to lotion and beyond; also, the price point is often less expensive than other quality brands.

EMINENCE ORGANICS

Great for any and all skin care needs as well as make up (tinted moisturizer and lip glosses, in particular) - I especially love the vanilla and brightening day creams, guava and coconut night creams, vanilla sun screen, probiotic masque, strawberry rhubarb serum, brightening cleanser, wild plum eye cream. Reading the ingredient labels, you may almost be fooled into thinking it's for something edible, with all of the plant derivatives that go into their amazing concoctions. I can't get enough of these products! They last me a VERY long time, making the price worth it. For nighttime creams, try keeping the product refrigerated - the cooling kicks it up a notch even higher.

LEVEL NATURALS

This is a boutique company where the two co-founders are completely involved and everything is made by hand. I cannot get enough! If nothing else, I highly recommend keeping the shower or bath bombs on hand - for congestion, headaches or stress relief/ relaxation, these are really amazing. All products are wonderfully aromatherapizing (new word?). Try the soaps (peppermint volcano soap), body polish scrubs (grapefruit bergamot and peppermint), body butter (peppermint and grapefruit bergamot), and shower bomb.

AVALON ORGANICS

Particularly wonderful for hand and body moisturizers, I recommend the unscented version or the peppermint for something a bit more refreshing. I keep a bottle of this on my work desk, and use it frequently.

SIRCUIT SKIN

Sircuit uses medical and pharmaceutical-grade Xs in their products, and offers a free personalized skin consultation. I have fairly normal skin on the sensitive side, and the X-Trap cleanseris perhaps the best face cleanser I've found. Only a very small drop is needed to do the job with each use, and when it lathers it feels like silk. I've found it to be very gentle, soothing and smoothing. This company really has products for any and all skin types and needs.

TOM'S OF MAINE

Have you looked at the "inactive" ingredient list on some of the more popular brands of toothpaste? Many contain several artificial ingredients, namely coloring. Other more common brands have come under fire recently for containing microbeads or other similar mini-abrasives, that some dentists have called out as being bad for gum health - and are also bad for the environment (Illinois has gone so far as to ban cosmetic products containing microbeads for environmental reasons, though I'm not sure if toothpastes are included in this ban).  Tom's offers a much cleaner alternative. Just be aware that only certain toothpastes in the Tom's product line include fluoride, so read the packaging carefully to make sure you're getting what you need either way. Aside from toothpaste, Tom's dental floss and deodorant are well worth a look.

THAI CRYSTAL

I never would have believed how well this would work if I hadn't learned firsthand by using it myself. Many deodorants and antiperspirants come with a laundry list of chemical-laden ingredients, but the Thai crystal products are simply made from salt. I personally find the spray works best, but the stick is a close runner up. It's amazing how something so simple can be so effective against being too sweaty or smelly - and if you feel either creeping up on you at some point, simply spritz or re-apply and you should be sufficiently refreshed. I even consider this hot yoga approved!

Make Up

When it comes to make up, I'm of the "less is more" camp and wear very little if any on a daily basis. But for the things I do most often reach for - a light brush of bronzer or blush, dab of concealer or swipe of mascara, or a swab of lip gloss - I feel better knowing that what I'm putting on my face is as pure and non-damaging as possible. Two beautiful brands are RMS Beauty (the concealer, luminizer and lip color are favorites) and L'Eclisse.

Other considerations:

Take time to research and try different products to see what you respond best to. Many companies will generously offer small samples of some of their products either for free or at a very reasonable price, if you want to try before committing to a larger purchase. In addition to purchasing directly from the product retailers, it's also worth perusing websites like LoveHusk, VitaCost, GreenLineBeauty or shopping at a healthy market like Whole Foods, all of which carry a plethora of natural, clean brands.

DIY

Another better-for-you approach to skin/hair care can come in even simpler (and often cheaper) forms.

Want a deep conditioning hair treatment? Try massaging coconut oil through your strands, leave in as long as desired, and then washing out.

Want to bring out some of your natural hair highlights without chemical-laden dyes, or risking lemon juice being drying? Try a chamomile tea soak.

Get too much sun? Pure aloe or coconut oil will be incredibly soothing on your skin.

In need of exfoliation? There are endless concoctions you can mix together to make a wonderful scrub at home - and chances are you already have many of the needed ingredients in your kitchen or bathroom cabinets (for one, the powers of coconut oil are seemingly boundless!). I'll share some more specific recipes soon.

It's particularly important to consider the things we use every day: toothpaste, face wash, moisturizer, and so on. Especially for these items, "once in a while isn't a big deal" is a moot point. Ideally, when it comes to skin care, particularly for products we use with frequency and regularity, we should choose ones that are as clean and pure as possible. And, as we all have different needs and preferences and skin types, I encourage you to do your own research and testing to find out what you like best. The good news is that many of the brands I've mentioned have a sizable product line, so there's likely something for almost everyone within each.So, what does this all really come down to?To repeat what I said from the start: staying well-hydrated, properly nourished, minimizing stress (or learning how to more evenly manage it), getting regular exercise and plenty of fresh air are the true pillars of supporting your complexion and body chemistry. From that base, you'll be able to much more easily streamline what products you really need or want to use to feel and look your best.Because when we feel our best, we look our best.As with anything, we can completely inundate ourselves with loads of products - but even if they are pure and full of high quality ingredients, without taking care of ourselves otherwise they won't really do any good at all.Everyone's body chemistry is unique and sometimes it takes some experimenting to find what makes our skin and hair happiest. Always remember that how you treat your body - from what you eat and drink, to how often you move and stretch, your quality and quantity of sleep, stress levels, inner happiness, and so on - will show through your skin. Treat your body well inside and out - that's the best way to guarantee your healthiest self, and it will show!(NOTE: For more intensive skin care and hygiene information, talk with your healthcare provider (doctor, dentist, or other practitioner) if you have specific questions or concerns.)

Dr. Kim A. Williams: Vegan Cardiologist

Dr. Kim A. Williams, CardiologistDr. Kim A. Williams, the next president of the American College of Cardiology, is getting some much-deserved attention for a recent essay he published on MedPage Today about his experience reversing his high cholesterol by switching to a plant-based diet.He followed some of Dean Ornish, MD's principles (based on scientific evidence), which he had seen one of his patients do and successfully resolve some of her health issues. And - it worked for him too.Why is this important? There are many reasons, but here are two:

  1. It's a huge stride to see a credible physician - particularly someone in such a position of influence - speak to the importance of nutrition as it relates to health, particularly plant-based eating.
  2. It's a reminder that our overall food intake can truly make or break our health.

Food for thought: If you were diagnosed with something that could either be treated with ongoing pills/medication or by altering your diet (also reducing your healthcare expenses) - what would you choose?While there is no absolutely exact "one size fits all" approach to eating, it is nearly impossible to deny that eating more plant foods, minimizing or omitting animal products, and reducing most processed foods from one's diet are pretty much universally applicable as GOOD things for your body, inside and out!I see Dr. Williams and his willingness to speak up about this to be incredibly encouraging and inspirational. For more on Dr. Williams and his thoughts on nutrition, check out this piece from The New York Times - Well - Health blog.