Welcome and thank you for signing up for "our" Wellness Journal. I hope to share with you information that will improve the quality of your life! Just by being here you are already surrounded by healing energy that will lead and guide you. I have placed your name on my Reiki Grid.

November symbolizes spirituality. It is the sacred warrior and acts as a mirror to remind us that we are fighting the real battles with ourselves. It is a month in which we are recommended to realign, refocus and to regain our inner strength.

November is home to All Saints Day, Native American Heritage Month and Veterans Day.

November's full moon is called the Beaver Moon.

Mystical power of 11/11, think of Nov. 11 as an energetic doorway that opens us up to the infinite possibilities that lie ahead.

 My first suggestion for living your best life may at first seem simple but will prove to be very powerful. Start each day with a Mantra for Daily Living.

"I Desire Wholeness"

My 5 practical pillars of health to help with the bigger picture.

Hormone Health & Aging

The decrease in hormone activity during the aging process is unavoidable and this happens at different ages. However, there are things you can do to improve and balance your hormones. Replacement may be necessary and there are many options.

5 Essential Vitamins and Supplements that Help Balance Hormones:

When it comes to getting all the macronutrients and micronutrients necessary to balance hormones, we should always turn to food first but keep in mind supplementation may be necessary. Your endocrine system needs certain nutrients to do its job. Let's see which ones those are!

Magnesium is one of the most essential minerals to help balance hormones. you can take supplements, spray your skin, and eat "mag" rich foods like dark leafy greens, seeds include flax, pumpkin, and chia. Legumes, lentils, chickpeas, and black beans. Avocados and last but not least Dark Chocolate.

B Vitamins Take a B-complex supplement. Eat salmon, leafy greens like spinach, kale, collard greens even romaine lettuce. Eggs seeds, and certain cheeses.

Probiotics A high quality supplement and eating sauerkraut, kimchee, miso, yogurt, kefir, kombucha and certain cheeses like mozzarella.

Liver-enhancing nutrients your liver breaks down and rids itself of excess estrogen. Supplements like turmeric, vitamin-c, and alpha-lipoic acid. Cook with turmeric and drink golden milk.

Vitamin D-3- Many people are deficient in vitamin- D, especially in the winter months so take a high-quality supplement and increase the amount of fatty fish and egg yolks to your diet in the winter.

Omega-3 fatty acids foods high in omega 3s are fatty fish like salmon, sardines, mackerel, cod liver oil, walnuts, chi seeds, flax seeds, hemp seeds, egg yolks and take a high-quality fish oil supplement.

 Also, eat enough protein at every meal- 20 to 30 grams per meal is recommended. include high protein foods such as eggs, chicken breast, lentils or fish. Engage in regular exercise- Walking, strength training, aerobics, yoga, cycling, swimming and other forms. Maintain a moderate weight. Take care of your gut health- pre and probiotics, eating a diverse range of foods. Lower your sugar intake- Read labels and choose wisely. Try stress reduction techniques- yoga, meditation, breath-work, guided imagery and other soothing activities. Consume healthy fats- MCT oil, avocados, almonds, peanuts, macadamia nuts, hazelnuts, fatty fish, olive and coconut oils. Get consistent, high-quality sleep.

Nutrition

Clean drinking water is one of the best things we can consume.

 Water filtration removes impurities and dangerous contaminants such as chlorine, disinfection byproducts and heavy metals such as mercury, lead and arsenic. At the same time, water filters cleverly ensure that important minerals such as magnesium, fluoride, calcium, and zinc are retained. Getting enough water every day is important for your health. Drinking water can prevent dehydration which causes unclear thinking and mood changes. Lack of water in the body can cause constipation and kidney stones among other problems. Other benefits of drinking plenty of water are improved digestion, younger looking skin, increased energy levels and weight loss. Drinking 8 plus glasses of water daily is a good start. Activity level will affect amounts needed. Infusing your water with citrus, cucumbers, melons, ginger root, rosemary and many other healthy items ensures flavor and satisfaction. So, drink up.

Fitness

The word Yoga comes from Sanskrit, the scriptural language of ancient India. Its root is the verb yuj, meaning "to yoke" or to unite. Yoga is actually two things. First, it is a state of being in which the individual experiences a cellular connection with the universe, the source, God. To an athlete this would be described as " being in the zone". For yogis, or yoga practitioners, this is SAMADHI. Contrary to popular belief, samadhi is not a trance; it is the opposite. It is a state where we experience total clarity of awareness. The second aspect involves practices that bring a deeply connected state of being through postures, deep breathing and meditation (PRANAYAMA). You don't have to retreat to a cave in the Himalayas to find the enlightenment that yoga promises, but you do have to get started! Start by practicing with one to two poses a day. Find a comfortable space in your home or outside and start with a basic relaxation pose, (SAVASANA). Close your eyes and focus on your breath. Slow-deep breathing. Continue with one or two chosen postures like tree pose or downward facing dog. Complete your practice in another relaxing pose like seated mountain pose (Tadasana) and return to your breath. Breathing slowly-deeply then notice the rise and fall of your breath and softly say your daily mantra out loud three times. Feel gratitude and gratefulness for showing up for yourself today. Most importantly be gentle with yourself.

Stress Reduction

STRESS KILLS! Stress activates norepinephrine releases activating the " flight or fight" response in the brain. Serotonin and GABA are then released to help counteract the stress. Therefore, chronic stress can lead to depletion of serotonin and GABA levels, as well as negatively effecting other neurotransmitters. Norepinephrine is needed for alertness, concentration, energy and mood regulation. Serotonin/GABA- calmness under pressure, positive mood, sleep cycle regulation and appetite regulation. Dopamine- pleasure/reward, motivation/drive, interest in life and focus and memory.

Stress factors-Mental/Emotional- anxiety, depression, PTSD, fear, worry, restless mind.

Sleep-cycle disturbances- Unable to fall into a deep sleep, difficulty falling asleep, not getting enough hours of sleep, inconsistent sleep schedule, shift work issues.

Blood sugar Imbalance- Elevated blood sugar, hypoglycemia, increased oxidative stress, decreased antioxidant reserve, abdominal obesity, metabolic syndrome, hyperlipidemia, hypertension.

Inflammation- musculoskeletal: back, joint pain. GI: dysbiosis, Crohn's disease, diverticulitis.

Derm: eczema, psoriasis. Auto immune: MS, lupus, RA. Immunological: food allergies, chronic infections. So, what can we do? First of all, pay attention to yourself and recognize when you are feeling stress. What behaviors do you exhibit when stressed? Eating, clenching jaw, frustration, agitation, muscle tension, fatigue, feeling overwhelmed, social withdraw, and so many others. Become aware and take action.

Practice Breath Work, Meditation, Guided Imagery, play with Sacred Geometry, take a walk. These are all ways to decrease stress and anxiety and connect with the world around us. 

Restorative Rest

What is restorative rest? Restorative rest happens when you wake up refreshed. It's sleeping when your body says sleep. Poor sleep leads to weight gain, increased stress, poor health and reduced ability to problem solve.

Restorative rest is about taking ourselves away from the need to do and fix and complete. Its allowing our bodies to determine our movements and actions. We sleep when our body says sleep, we wake when our body says wake. A few tips for this month are to be aware of how much computer/phone time you are experiencing before preparing for sleep. Try and be more mindful. Focus on one thing at a time and when your mind starts to "jump around", refocus. This will help with mental rest and promote sleep. Try and control unnecessary noise addition of a sound machine can help, soft music (no words) or white noise.

My goal in this process is to connect with you and provide useful information. Love, Peace and best wishes for wellness sent your way!