My Top 6 Health Optimizing Lifestyle Tips:
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Tip #1 Eat 4-6 cups of greens daily for optimal vitality, immunity and resiliency.
I have seen that replacing sugar and flour products with at least 4- 6 cups of greens (measured after chopping) is the key to preventing and healing disease AND feeling amazing every day. It's a lot of greens and fiber to consume so in addition to eating greens with my meals, I make my signature "Green Vitality Juice" in order to get my daily dose. And if daily juicing is just not for you, here's a simpler option: Take 30 tablets each of Chlorella tabs in the morning and in the evening each day in addition to eating a variety of veggies.
Tip #2 Buy a juicer that's quick & easy to use & clean so you'll Juice often!
I have done extensive research on juicing and juicers. Here are the best juicers I've found. They are made in Korea, offering the best design and quality though a bit more expensive than those made in China. What I've found is having a better made juicer that's likely to last longer, save time and give more juice from the produce makes it a better investment in the long run. These are all vertical masticating juicers that press the juice at cooler temperatures, maximizing nutrition and extracting more juice than centrifugal juicers. These vertical juicers take up less space on the counter (IMPORTANT so your juicer is visibly reminding you to use it often, 1-2 times daily is ideal!) and they are also the quickest and easiest to clean which for me is essential so that I'll juice more frequently.
My Favorite Juicers:
1.The Omega VSJ843QS - super slow (43 RPM) with high yields, has a 15 year warranty and juices everything well and makes nut milks. Comes equipped with an extra powerful motor. Runs at a low 150 Watts. And it's the easiest juicer to clean! Check out the Omega Juicers HERE. Search for VSJ843QS or follow the links for Cold press, low speed, vertical juicers.
Note: There's a higher end model that also makes sorbet and nut butters if those are important for you. I would NOT recommend their low end model, unless it's the only way you can get started on green juices. It doesn't have all the great qualities I described above and only has a 1 year warranty so it may not be designed to last.
2. The Tribest Slowstar Vertical Slow Juicer & Mincer - Models: SW-2000-B (Red) / SW-2020-B (Silver)
- the least expensive of the high quality juicers on the market, juices slowly with high yields and has a ten-year warranty. Also minces and makes nut milk and sorbet. More about Tribest Slowstar Juicers HERE
I have seen that replacing sugar and flour products with at least 4- 6 cups of greens (measured after chopping) is the key to preventing and healing disease AND feeling amazing every day. It's a lot of greens and fiber to consume so in addition to eating greens with my meals, I make my signature "Green Vitality Juice" in order to get my daily dose. And if daily juicing is just not for you, here's a simpler option: Take 30 tablets each of Chlorella tabs in the morning and in the evening each day in addition to eating a variety of veggies.
Tip #2 Buy a juicer that's quick & easy to use & clean so you'll Juice often!
I have done extensive research on juicing and juicers. Here are the best juicers I've found. They are made in Korea, offering the best design and quality though a bit more expensive than those made in China. What I've found is having a better made juicer that's likely to last longer, save time and give more juice from the produce makes it a better investment in the long run. These are all vertical masticating juicers that press the juice at cooler temperatures, maximizing nutrition and extracting more juice than centrifugal juicers. These vertical juicers take up less space on the counter (IMPORTANT so your juicer is visibly reminding you to use it often, 1-2 times daily is ideal!) and they are also the quickest and easiest to clean which for me is essential so that I'll juice more frequently.
My Favorite Juicers:
1.The Omega VSJ843QS - super slow (43 RPM) with high yields, has a 15 year warranty and juices everything well and makes nut milks. Comes equipped with an extra powerful motor. Runs at a low 150 Watts. And it's the easiest juicer to clean! Check out the Omega Juicers HERE. Search for VSJ843QS or follow the links for Cold press, low speed, vertical juicers.
Note: There's a higher end model that also makes sorbet and nut butters if those are important for you. I would NOT recommend their low end model, unless it's the only way you can get started on green juices. It doesn't have all the great qualities I described above and only has a 1 year warranty so it may not be designed to last.
2. The Tribest Slowstar Vertical Slow Juicer & Mincer - Models: SW-2000-B (Red) / SW-2020-B (Silver)
- the least expensive of the high quality juicers on the market, juices slowly with high yields and has a ten-year warranty. Also minces and makes nut milk and sorbet. More about Tribest Slowstar Juicers HERE
Tip #3 Prioritize better quality sleep with these proven steps:
1. Greet the Sun within 30 minutes of waking to set your circadian rhythm
Before turning on any lights or digital exposure, go outside and gaze toward the sun through closed eyelids or peripheral vision for a few moments upon waking, even if it's obscured by clouds. Being outside in morning light for 15-30 minutes is most effective. I usually go out to greet the sun and then take a brisk 15 min walk and/or bring in a stack of firewood. Getting morning sunlight through clear glass is not nearly as potent yet better than not at all.
2. Move Your Body early in your day
Studies have shown that even 5 to 20 minutes of vigorous exercise first thing in the morning improves the depth, quality and duration of sleep. Start with some gentle warm ups and then do some vigorous movement (so breathing and heart rate increase), like HIIT (High Intensity Interval Training), walking up hill or dancing for 5-20 minutes to boost your energy and metabolism. You can do this outside while you're getting sunlight too!!
3. Keep caffeine moderate and before noon. Choose coffee with a healthy twist . . . I've searched, tested and found the best, most amazing coffee blends as well as some rich tasting coffee alternatives that give you that boost, focus and flavor with less or no caffeine. Find them in my favorite products list.
4. Set up Your Space for Successful Sleep
You'll be amazed at what a difference these simple tactics will make!
Create a cool, dark, cozy environment in your bedroom. If you live in a studio or tiny house, apply all these tactics to your sleeping area.
- Use 100% natural fiber sheets and covers on your bed. (Trust me! This is more important than you think.)
- Remove all digital devices and screens from your bedroom and minimize EMF's. Turn off Wifi at night.
- Protect your room from artificial light, allowing natural light if possible.
- Use only red (blue-blocking) night lights if needed during sleep hours. Get Red light bulbs here!
- Create your bedroom as sacred space for cuddling, connecting, sensual love play and sleeping. Clear all other distractions and clutter from the space.
- Keep the air in your room cooler at night so your head and face are cool even if the rest of your body is cozy under the covers.
5. Organize Your Day to Support Quality Sleep
- Expose yourself to natural sunlight as early as possible or use full spectrum lights during daylight hours. Our bodies are sensitive to light and rely on it to signal wake and sleep hormones. Watching the sunrise, sunset and/or gazing at the sun and moon daily will help reset your natural circadian rhythms.
- Keep caffeine intake before noon.
- Complete your evening food (and alcohol) intake by 6 or 7pm (or 3 hours prior to sleep).
- Turn off blue/white lights and devices at 8pm (or 2 hours prior to sleep). Shift to amber light and begin winding down activities like yoga, journaling, peaceful reading, connection, cuddling, love play or other sensual pleasures such as baths or foot rubs. Amber Reading light and Amber light bulbs
- Around 7:30 or 8pm drink a nervine tea or tincture blend in a small amount of water (in plenty of time to pee before bed) and/or take some magnesium. Find bedtime teas at Mountain Rose Herbs and Magnesium
- The most essential sleep for your preventing mental decline, healing, vitality, regeneration and weight loss are between hours of 9pm-12am. We need a total of 7-9 hours of good sleep for a healthy functioning mind and body.
- Choose a Calming Bedtime Routine. Here's a helpful one:About 20 minutes prior to sleeping, switch to red lights. Red light bulb and Red Night Light, 2-10 minutes of meditation, Use deep, relaxed, nostril breathing (lengthening exhales) to fall asleep and also to relax if you wake up during the night. End your day on a positive note with gratitudes, affirmations, appreciations, celebrations or inspirational messages.
1. Greet the Sun within 30 minutes of waking to set your circadian rhythm
Before turning on any lights or digital exposure, go outside and gaze toward the sun through closed eyelids or peripheral vision for a few moments upon waking, even if it's obscured by clouds. Being outside in morning light for 15-30 minutes is most effective. I usually go out to greet the sun and then take a brisk 15 min walk and/or bring in a stack of firewood. Getting morning sunlight through clear glass is not nearly as potent yet better than not at all.
2. Move Your Body early in your day
Studies have shown that even 5 to 20 minutes of vigorous exercise first thing in the morning improves the depth, quality and duration of sleep. Start with some gentle warm ups and then do some vigorous movement (so breathing and heart rate increase), like HIIT (High Intensity Interval Training), walking up hill or dancing for 5-20 minutes to boost your energy and metabolism. You can do this outside while you're getting sunlight too!!
3. Keep caffeine moderate and before noon. Choose coffee with a healthy twist . . . I've searched, tested and found the best, most amazing coffee blends as well as some rich tasting coffee alternatives that give you that boost, focus and flavor with less or no caffeine. Find them in my favorite products list.
4. Set up Your Space for Successful Sleep
You'll be amazed at what a difference these simple tactics will make!
Create a cool, dark, cozy environment in your bedroom. If you live in a studio or tiny house, apply all these tactics to your sleeping area.
- Use 100% natural fiber sheets and covers on your bed. (Trust me! This is more important than you think.)
- Remove all digital devices and screens from your bedroom and minimize EMF's. Turn off Wifi at night.
- Protect your room from artificial light, allowing natural light if possible.
- Use only red (blue-blocking) night lights if needed during sleep hours. Get Red light bulbs here!
- Create your bedroom as sacred space for cuddling, connecting, sensual love play and sleeping. Clear all other distractions and clutter from the space.
- Keep the air in your room cooler at night so your head and face are cool even if the rest of your body is cozy under the covers.
5. Organize Your Day to Support Quality Sleep
- Expose yourself to natural sunlight as early as possible or use full spectrum lights during daylight hours. Our bodies are sensitive to light and rely on it to signal wake and sleep hormones. Watching the sunrise, sunset and/or gazing at the sun and moon daily will help reset your natural circadian rhythms.
- Keep caffeine intake before noon.
- Complete your evening food (and alcohol) intake by 6 or 7pm (or 3 hours prior to sleep).
- Turn off blue/white lights and devices at 8pm (or 2 hours prior to sleep). Shift to amber light and begin winding down activities like yoga, journaling, peaceful reading, connection, cuddling, love play or other sensual pleasures such as baths or foot rubs. Amber Reading light and Amber light bulbs
- Around 7:30 or 8pm drink a nervine tea or tincture blend in a small amount of water (in plenty of time to pee before bed) and/or take some magnesium. Find bedtime teas at Mountain Rose Herbs and Magnesium
- The most essential sleep for your preventing mental decline, healing, vitality, regeneration and weight loss are between hours of 9pm-12am. We need a total of 7-9 hours of good sleep for a healthy functioning mind and body.
- Choose a Calming Bedtime Routine. Here's a helpful one:About 20 minutes prior to sleeping, switch to red lights. Red light bulb and Red Night Light, 2-10 minutes of meditation, Use deep, relaxed, nostril breathing (lengthening exhales) to fall asleep and also to relax if you wake up during the night. End your day on a positive note with gratitudes, affirmations, appreciations, celebrations or inspirational messages.
Tip #4 Soothe & nourish your nervous system to create more peace, clarity and joy in your life and relationships:
Our modern culture and habits put our nervous systems into crisis mode (fight or flight) regularly which causes us to become out of sorts, more reactive and has many unwanted side affects. Give it some TLC instead. Here's a list of my favorite ways below. I encourage you to do as many of them as you can each and every day. This practice gives me the capacity to navigate life's curve balls with equanimity. I can respond rather than react most of the time.
1. Specific breath and yoga practices are powerful ways to balance and replenish your nervous system. Sprinkle these conscious practices throughout your day. Avoid stimulating and vigorous styles of yoga (or zone 2 exercise) if you're struggling with anxiety, insomnia or dramatic mood swings.
2. Cool water, especially on your face, underarms, hands and feet will calm your nerves.
3. Care for your adrenals with adrenal tonics, quality sleep (as described above), and experimenting with reducing or eliminating caffeine.
For all my COFFEE LOVERS, I've searched, tested and found the best, most amazing coffee blends as well as some rich tasting coffee alternatives with mushrooms and herbs that support your health, adrenals, and nervous system. Find them in the list of my favorite products.
4. Support your liver. Detox regularly with greens and bitters and herbs, including milk thistle. Drinking my Green Vitality Juice (daily or as often as possible) is amazing for this. Find healthy ways to address and move through anger.
5. Shift your mind toward your blessings, intentions and creative expression. Turn negative stories and self talk into empowering thoughts of vision, solutions and possibilities instead.
6. Clear high drama patterns and people from your life.
7. Drink lemon balm tea. It's wonderful for balancing your nervous system, uplifting your spirits and it's also a great antiviral! Drinking it daily serves me well. I recommend at least 2-4 cups per day. Other herbs that support the nervous system that you might add to your tea include: Oat tops, St John's Wort, California Poppy, Tulsi, chamomile ...
8. St John's Wort is an amazing restorative for your nervous system. Massage with the oil especially on feet or under arms. Drink it in your tea (with lemon balm and/or some oat tops) or take as a tincture internally.
9. Last but not least, Flower Essences have worked miracles to restore balance, soothe anxiety and calm the nervous system for many of my clients, and sometimes instantly. More about flower essences here.
Our modern culture and habits put our nervous systems into crisis mode (fight or flight) regularly which causes us to become out of sorts, more reactive and has many unwanted side affects. Give it some TLC instead. Here's a list of my favorite ways below. I encourage you to do as many of them as you can each and every day. This practice gives me the capacity to navigate life's curve balls with equanimity. I can respond rather than react most of the time.
1. Specific breath and yoga practices are powerful ways to balance and replenish your nervous system. Sprinkle these conscious practices throughout your day. Avoid stimulating and vigorous styles of yoga (or zone 2 exercise) if you're struggling with anxiety, insomnia or dramatic mood swings.
2. Cool water, especially on your face, underarms, hands and feet will calm your nerves.
3. Care for your adrenals with adrenal tonics, quality sleep (as described above), and experimenting with reducing or eliminating caffeine.
For all my COFFEE LOVERS, I've searched, tested and found the best, most amazing coffee blends as well as some rich tasting coffee alternatives with mushrooms and herbs that support your health, adrenals, and nervous system. Find them in the list of my favorite products.
4. Support your liver. Detox regularly with greens and bitters and herbs, including milk thistle. Drinking my Green Vitality Juice (daily or as often as possible) is amazing for this. Find healthy ways to address and move through anger.
5. Shift your mind toward your blessings, intentions and creative expression. Turn negative stories and self talk into empowering thoughts of vision, solutions and possibilities instead.
6. Clear high drama patterns and people from your life.
7. Drink lemon balm tea. It's wonderful for balancing your nervous system, uplifting your spirits and it's also a great antiviral! Drinking it daily serves me well. I recommend at least 2-4 cups per day. Other herbs that support the nervous system that you might add to your tea include: Oat tops, St John's Wort, California Poppy, Tulsi, chamomile ...
8. St John's Wort is an amazing restorative for your nervous system. Massage with the oil especially on feet or under arms. Drink it in your tea (with lemon balm and/or some oat tops) or take as a tincture internally.
9. Last but not least, Flower Essences have worked miracles to restore balance, soothe anxiety and calm the nervous system for many of my clients, and sometimes instantly. More about flower essences here.
Tip #5 Make Conscious Choices about what you put into and on Your Body
Your body is the temple for your spirit in this lifetime. AND what you put in and on your body affects your mind and emotions as well as your physiology. So if you want to be, feel and function at your best, treat your body with loving care.
Choose non-toxic body care products and household products. Again avoid plastics as well as fragrances which have toxins we absorb readily through our skin and our lungs. I've been using this awesome book, "Nontoxic and Natural" by Debra Lynn Dadd for decades to make nontoxic and healthy choices.
Your body is the temple for your spirit in this lifetime. AND what you put in and on your body affects your mind and emotions as well as your physiology. So if you want to be, feel and function at your best, treat your body with loving care.
Choose non-toxic body care products and household products. Again avoid plastics as well as fragrances which have toxins we absorb readily through our skin and our lungs. I've been using this awesome book, "Nontoxic and Natural" by Debra Lynn Dadd for decades to make nontoxic and healthy choices.
Tip #6 Reduce toxins in your life on a path toward Zero Waste. Ways to reduce your consumption of plastic, reduce toxic exposure & landfill:
Your choices make a difference for your health and the earth. Consider your choices when shopping and consuming. Here are some healthy choices to consider for reducing the plastics that pollute our beautiful bodies and planet:
1. Purchase consciously when you shop. Choose non-toxic body care products and household products. Again avoid plastics as well as fragrances which outgas toxins into the air we breathe. I've been using this awesome book, "Nontoxic and Natural" by Debra Lynn Dadd for decades to make nontoxic and healthy choices.
2. Consume less. Ask yourself if it will bring you lasting benefits for your health and happiness and if you really need it. To reduce clutter, I also ask myself where it's going to live and I commit to getting rid of at least one equal item before I bring a new item into my home.
3. Make purchase choices with health and sustainability in mind. Choose quality products that will last. Look for sustainably sourced products. Choose natural, plastic-free materials. Buy from the bulk bins whenever possible. Consider the packaging: choosing glass, BPA/BPS free canned goods and cardboard/paper packaging over plastic packaged goods or better yet, choose package free options whenever available like fresh produce and buying from the bulk bins. For example: I buy Pure Synergy organic supplements, which come in glass with metal lids, rather than supplements in plastic containers
4. Commit to bringing your own grocery, produce and bulk bags instead of using the plastic and paper bags from the store. Or just don't use a bag when possible. Keep reusable cloth bags ready in your car or bicycle racks. Get Cotton Mesh Produce Bags and Hemp Nut Milk Strainer/Produce/Bulk Bags and Grocery Bags HERE. Cotton mesh allows for air flow while hemp is naturally mildew/mold resistant.
5. Shop local and choose organic options whenever possible. Find your local farms or farmers markets.
Non-organic products can be very toxic due to pesticides & forever chemicals like glyphosate (Round-up).
6. Consider making your own at home. Example: I can make my own Salsa, my own sauerkraut and my own kefir/yogurt from local A2 milk. It's better for my health while reducing the plastics polluting the oceans and nature I cherish so much.
7. Spread sustainable awareness and support businesses doing the same.
Your choices make a difference for your health and the earth. Consider your choices when shopping and consuming. Here are some healthy choices to consider for reducing the plastics that pollute our beautiful bodies and planet:
1. Purchase consciously when you shop. Choose non-toxic body care products and household products. Again avoid plastics as well as fragrances which outgas toxins into the air we breathe. I've been using this awesome book, "Nontoxic and Natural" by Debra Lynn Dadd for decades to make nontoxic and healthy choices.
2. Consume less. Ask yourself if it will bring you lasting benefits for your health and happiness and if you really need it. To reduce clutter, I also ask myself where it's going to live and I commit to getting rid of at least one equal item before I bring a new item into my home.
3. Make purchase choices with health and sustainability in mind. Choose quality products that will last. Look for sustainably sourced products. Choose natural, plastic-free materials. Buy from the bulk bins whenever possible. Consider the packaging: choosing glass, BPA/BPS free canned goods and cardboard/paper packaging over plastic packaged goods or better yet, choose package free options whenever available like fresh produce and buying from the bulk bins. For example: I buy Pure Synergy organic supplements, which come in glass with metal lids, rather than supplements in plastic containers
4. Commit to bringing your own grocery, produce and bulk bags instead of using the plastic and paper bags from the store. Or just don't use a bag when possible. Keep reusable cloth bags ready in your car or bicycle racks. Get Cotton Mesh Produce Bags and Hemp Nut Milk Strainer/Produce/Bulk Bags and Grocery Bags HERE. Cotton mesh allows for air flow while hemp is naturally mildew/mold resistant.
5. Shop local and choose organic options whenever possible. Find your local farms or farmers markets.
Non-organic products can be very toxic due to pesticides & forever chemicals like glyphosate (Round-up).
6. Consider making your own at home. Example: I can make my own Salsa, my own sauerkraut and my own kefir/yogurt from local A2 milk. It's better for my health while reducing the plastics polluting the oceans and nature I cherish so much.
7. Spread sustainable awareness and support businesses doing the same.
ALL the product links on this page support businesses or products doing positive things toward healthy, happy people and planet. They may also give you a discount. Some of them are connected to affiliate accounts so using them contributes to my Wild Spirit Yoga YouTube channel.