My 5 Favourite Podcasts on Self Development

5 Favourite Podcasts on Self Help and Development

Are you a podcast junkie? I have my ups and downs. I like them running and driving to teach classes. Recently on my Instagram I was talking about a podcast I was listening to that sparked a curiosity, leading to me attempting a no sugar experiment. Then Of course I was asked, well what podcast was it and what am I listening to?

These podcasts are mostly about self development/improvement/help, whatever you want to call it. Depending on the mood I'm in or the title of course I will listen in. 

1.The Upgrade. First of all Melissa and Alice have similar sounding voices and I find that hilarious for some reason. But they both have really pleasant voices. In the description of their show they say "Look, you're doing great but quite frankly we think you can be a little better." I love this. 

2.Lewis Howes The School Of Greatness. I love that the people he has on his show are athletes, business people, celebrities and hearing their wild stories of how they came to their greatness. Lewis is pretty down to earth which makes it easy to bridge the gap between us regular Joes and the all stars he brings onto the show!

3. Lori Harder Earn Your Happiness. Well the name says it all. She's after happiness. How we get it, how we keep it, how we find ways to detach from things that prevent us from having it. 

4. Kelly Covert, In Her Voice. Kelly has a very calming tone to her voice. I love her podcasts for early morning walks and more chilled out activities. Her view is all about women finding their own authentic voice and living out  your own visions of your life. 

5. Jenna Kutcher, The Goal Digger. This one is certainly more business based, but I see it as more improving things about ourselves to be better at business. Like stepping outside of our comfort zones and being brave to get where we want to be in business. Her Instagram is pretty the bomb too.

Take Care, 

Jen

Anti-Inflammatory Tumeric Mylk Recipe

Anti Inflammatory Tumeric Mylk Recipe

If you follow along on Instagram you'll know I'm totally into studying Ayurveda. It's basically a very old traditional Indian style of medicine, using herbs and food and oils and practices to heal. I've been studying holistic nutrition methods for years as well. One of the big things I noticed as a cross over between the two is that they are both big on anti-inflammatories AND they both love ginger and tumeric as a key anti-inflammatory. 

I've been playing around with making Chai and even this yummy Digestive Tea for a long time, and I stepped up the game with this yummy Tumeric Mylk Recipe. 

Why "Mylk"? Well because its just a way of identifying that is milk from a non animal source. I used coconut milk, but almond milk, soy milk or even regular milk would work here. 

Additionally, don't worry about the spices being fresh or already ground in your cupboard. I like to have the whole spice and grind them myself, it's like a little ritual for me. 

RECIPE INGREDIENTS:

• 1 cup of chosen milk or mylk.
• tsp nutmeg
• tsp tumeric
• tsp cardamom (this is what makes a good chai for me personally!)
• 1 stick of cinnamon (or 1 tsp cinnamon)
• 2-3 pieces of star anise (or 1 tsp)
• 1 tbsp grated fresh ginger (or powdered)

1. Put everything into a pot and let simmer 5-8 minutes. 
2. Strain in to a mug with a fine mesh strainer. 
3. Enjoy!

Seriously it is THAT simple. 

Healthy Holiday Recipe: Rosemary Goat Cheese Quiche

Healthy Holiday Recipe!

Don't get me wrong I LOVE indulging in the Holiday yumminess, but I like to balance it out with some of the healthier things too. So I thought I would put together some of my Organic Box ingredients for a lovely Rosemary Goat Cheese Quiche. 

I love quiches because they are relatively easy to make and are a pretty balanced meal nutritionally. The eggs give it a great source of protein, cheese adding healthy fats, pis crust for energy from the carbohydrates and of course you get your veggies thrown in too!

They taste delicious fresh from the oven or the next day cold or warmed up! Perfect for Holiday potluck parties or lunch for work!

Ingredients (makes 2 quiches):

• 2 pie crusts. I buy them premade but you can also make them yourself!
• 12 eggs
• 2 handfuls of spinach. 
• 1 handful of grape tomatoes
• half an onion
• 2 cloves of garlic
• 1 tsp olive oil
• 1 tbsp rosemary
• 2 tbsp goat cheese
• salt and pepper to taste

Lets make Quiche!

1. Preheat he oven to 350 degrees.
2. Pre bake the pie shells for 5-8 minutes. This helps the bottom be crispy under the egg mixture.
3. Turn on a pan to medium heat with olive oil. saute onions and garlic until onions are soft.
4. Chop up rosemary, spinach and tomato.
5. Toss veggies, eggs, onion and garlic into a bowl. Mix really well.
6. Add egg mixture into two pie shells. 
7. Add crumbled goat cheese into the pies.
8. Bake 30-35 minutes. You may need longer, a good way to tell is the center doesn't jiggle when moved a bit and there is some browning on top. 

TIP: If you want to take down the fat content a bit you can replace half the eggs with egg whites! for every egg replaced, use to egg whites. 

Also get $20 off your first order at The Organic Box using the code "OrganicBunch20"

Love, 

Jen

Feel Good Syrup Giveaway

Feel Good Syrup is a locally brewed elderberry syrup for immunity and good overall health. I use the Feel Good Syrup in the fall to help boost the immunity as we start to go inside and germs are everywhere! Anyone with kids knows, September and October is when everyone seems to get sick!

The main ingredient in the Feel Good Syrup is Elderberry. Elderberry is a powerful immune booster. But not as well known, this berry also relieves congestion and is great for Spring time to help with congestion in the sinuses and chest from allergies!

So I've teamed up with Feel Good Syrup to help you get some relief this Spring. Enter here on the blog to win a bottle of this amazingness by telling me which spring time irritants do you suffer the most from?

Then head over to my Instagram and Facebook for additional entries!

Winner must live in Edmonton and Area to pick up from St. Albert. Good Luck!

Love, 

Jen The Bitchin' Housewife

Wheatgrass Giveaway!

Two weeks ago I had my laparoscopy surgery for endometriosis. I of course in my natural nature went on a mission ever since to consume everything I could to help me heal. I found Urban Leaf a local to Edmonton wheatgrass farmer. Yes a wheatgrass farmer. How cool is that? 

I got a chance to check out their awesome facility in west Edmonton where they are very scientific about growing the perfect wheatgrass as naturally as possible. Hence their phrase "beyond organic". They keep contaminants out and perfectly timed watering the plants for optimal growth and sweetness. 

Since wheatgrass is full of antioxidants, vitamins and minerals its the perfect thing for me post surgery to help heal. Boosting the bodies immune system and alkalizing pH levels not only help with healing post surgeries or injuries but every day life to keep us running. I actually even take mine in the afternoon when I normally have that mid afternoon slump where I used to reach for a coffee to give me that extra boost! 

Personally I take the shot straight as it comes, but a lot of people mix into smoothies or dilute with a bit of water. 

I love that I don't have to take up counter space or have my own juicer to get such a powerful healthy product. And I hear that soon you might also be able to get ginger and tumeric shots too!!!!!

Find Urban Leaf shots through their site or you can also purchase from Glow Juicery Locations, Maka Eatery and Juice Monkey. 

You can also enter to win one box (two weeks supply) here on the blog by telling me below your favourite health regime. Then head over to the Facebook and Instagram pages for extra entries!!!! 

Contest closes March 15th 11:59pm. 

March is Endemetriosis Awareness Month

March 1st 2017. How ironic March is Endometriosis Awareness month and here I am two days post surgery from Endometriosis. 

I have suffered from Ovarian Cysts for over 10 years (who knows if it's related or not) and just last Spring I was diagnosed with Endometriosis. I have friends who have had it for years and it looked painful but I never really understood what it was.

To be basic about it, it's the cells of your uterus growing outside of your uterus. Which you can imagine with the wanes and waxes of women's cycle's can wreak havoc on the inside. 

A pretty fair representation of what it can feel like. 

Many women suffer infertility as a result of this disease. Endometriosis itself has no cure and not any particular reason why women have it for the most part. For me, we believe it to be caused by my c-sections. Cells were transferred from my uterus into my abdomen during the process of my daughter(s) being born. I never seemed to have an issue after my first c section, I only noticed after the birth of my second daughter. 

I noticed a small lump on the end of my c-section scar. I sort of noticed it and then it would seem to not bother me. In the heat of the summer it would "flare up" a bit but then be fine. Then last spring it started to really bother me. It would feel like a hot knife being put to my belly and it would radiate up my side, back and across my abdomen. 

According to The Endometriosis Network Canada one in every 10 women have this disease. Now I can only assume some maybe don't feel it as much as others, because by this fall I was in excruciating pain and even the 4 weeks leading up to my surgery I was in pain daily. I believe of course a lot of my pain was exasperated by stress (this is a while other blog post coming for you). But also of course, as the cells grow more through the abdomen, more pain comes. 

This lead to just two days ago me being in a hospital. They removed the lump like scar tissue at the end of my c section scar, Endo growth and my Fallopian tubes. Removal of the tubes reduced chances of cancer later in life. Since I was done having babies, this was of course a no brainer for me. Sad still? Yes of course, but my heart bleeds for those that struggle with the inexplicable infertility that goes hand and hand with Endometriosis.

Again there is no cure. The cells removed have been removed, but they will grow back. Potentially leading to further surgeries. But for me, I am in the process of discovering proper diet to help control what I can in the meantime. Prolong any future surgeries as much as I can.

I can only tell me story of Endometriosis, and it's different for every woman. I encourage you to research and ask friends whom may be suffering to gain a better understanding. It's far more then just "painful periods". I have a friend who tells me the first day of her period she throws up. Every single time. 

Love, 

Jen

Spring Green Smoothie

We had some warmer whether here in Edmonton last week and now I'm on spring mode! Check out my smoothie from this morning. I'm all about the ginger kick lately!

Ingredients:

• 1/2 cup frozen pineapple
• 1/2 cup kale (I used frozen chopped kale)
• 1/2 cup avocado (I recently discovered the frozen stuff from PC)
• 1 tbsp fresh ginger
• 1 scoop vanilla protein
• Water to desired consistency. 

Love, 

Jen The Bitchin' Housewife.

Fit Chick Friday - Ginel Stephenson

We are an amazing community of Fit Chicks right here in Edmonton and I want to highlight that community. Each week I'll be featuring a new new Fit Chick on Friday's. Learn about trainers, teacher, instructors or you ladies who are just into a good ol workout!

This week I had to have my friend Ginel Stephenson on. We met in a moms group when our now almost 6 year olds were tiny 4/5 week old babies! She is one fit and fun mama!

Certifications:

Bachelors of Science in Kinesiology, CSEP CPT and CEP CrossFit Level 2

Where to find Ginel:

She has a garage converted into a amazing home gym where she takes clients through True Shape Fitness.

What are your specialties?

CrossFit style training, general nutrition, nutrition for endurance athletes, weightloss and chronic medical conditions. 

What got you into fitness?

Being a kid that couldn't sit still, I realizes that there was no way I could work in a career sitting behind a desk or behind a counter. I love moment and how it makes you feel.

What/Who is your biggest motivation?

Challenging myself is my biggest motivation. I am able to go out to my gym and work out on my own no problem, but there needs to be a reason for me to work out so it doesnt become mundane. Whether its getting a few kf's on a lift, decreasing my time in distance training or getting one more pullup. I enjoy fitness as a sport and tracking improvements and gains. I LOVE CrossFit competitions and ultramarathons. I have yet to complete one solo but am working on 120 km this year.

What got you into to training people?

It was a gradual process and many other instructors and coaches along the way. Wach different niche was foudn through different passions of others that I have been honoured to work with and for. 

What are some of your favourite exercises or equipment?

Olympic lifting, the squat rack and my incline trainer treadmill that goes 40% incline.

What is your favourite outdoor activity?

Trail running.

What is your favourite indoor activity?

Baking and reading the newspaper. (She said she's lame, but that sounds glorious to me)

Any advice you'd like to give to other women?

It's most imperative that you do NOt compare yourself to others. If we were all alike, earth would be a pretty boring place to be! You need to set your own goals and have accountability for those. 

Also, listening to our body. Mother Nature is pretty damn smart and had got us this far. Some days it's okay to sleep in past your 5am alarm set for a workout and just rest and recover. We actually don't make any gains in the gym, it's the rest, recovery and rebuilding time where that happens. 

Find Ginel at www.trueshapefitness.net on Facebook or her new Instagram account!

A shot of Ginel and her husband running together. 

Chopped Leaf Turn Over A New Leaf Contest

New year, new leaf to turn over. I don't care what anyone says about resolutions and "New Year, New Me". I love a fresh year, fresh start with the intention of changing something for the better. 

January 1st The Chopped Leaf, launched their Turn Over a New Leaf program. For the month of January, offering healthy tips on their Facebook Twitter and Instagram pages with a chance to enter daily to win $15 gift certificates as well as be entered to win the grand prize worth $2500 including  $1000 Chopped Leaf gift card and a year membership to Goodlife and a spa and wellness package! 

So head on over to follow them and get in on the daily draws and  enter to win for the grand prize HERE.

Fear, Faith and The Road Ahead

I was on my way home last night from a day of fun at my Dad's. He lives about 45 minutes outside of the city and it was dark out. I actually hate nightime driving. Especially on the highway. But I do it, because it's worth spending the time out there all day. 

Then on the drive I started thinking about how I could technically only see so far up the road. My lights only reached so far and I wasn't able to see everything in front of me. I could see cars ahead of that space though. 

In reality, it's kind of a faith that the road is there and that there is no obstructions on it isn't it? I mean I know there is a road. I know there are people ahead on this road. But there is a the fear that I am not seeing something or missing something between here and there. 

Isn't that life? We are here and can see what's around us with our own lights. We can also see people where we want to go. The rest in between (the road) is a fear or faith. I don't mean spiritual faith. I mean faith that it is there, it will work out and that we have the reaction time if there is something blocking our way. 

What if we applied that to our lives? To our goals? What if you took your New Years Resolution or whatever goal you are working on currently and had faith the road was there? What if we sat for a moment and imagined our goals as the car lights in front. We see the cars ahead, but some of the road is unseen?

We may not have the answers or see every little detail that comes our way on our way to where we want to be, but if we trust we are on the right road and keep driving along we get there.

Love,

Jen The Bitchin' Housewife

Self Care Sunday - Read A Book

This week for self care we are picking up a book. I finished reading "The Gifts Of Imperfection" by Brene Brown this week and it was fabulous. I highly recommend this book. 

I'm horrible for starting books and then stopping part way through and then I have 5 books going at one time. So this week I was determined to finish my book. Instead of watching t.v after the kids went to bed I opened my book and was finished in no time!

So this week, let's find that book we've been wanting to read. That book you've had on your list or that you've even already bought and it's sitting in a corner waiting for you to pick it up again. 

The thing about self care is that we actually have to set time aside to do it. When we say things like "I'll try to make some time" or "I'll get to it this week for sure". We are not actually setting aside that time. Which I am the master with when it comes to reading. I start a book and then say I'll pick it up my next down time....... You are laughing at me aren't you?

Sooooooo pick at least one day. After kids are sleeping or whatever and tell yourself you will not do dishes or turn on the t.v or whatever else you have on your 101 things to do list. (Tip: they will still all be there after anyways). Set a timer if you are really that worried.

Pour yourself a cup of tea or coffee and enjoy your book. Read the pages, feel the sensation of the paper or kikndle screen in your hands and get lost in the words of fantasy/inspiration/knowledge.

Tell me what book you are reading/plan to read!

Love

Jen, The Bithin' Housewife

Self Care Sunday Get A Massage

Massages are beneficial in so many ways. They can be therapeutic for the body and mind. You can get relaxation massages, just to give yourself a treat or massage treatments more to target specific pain or ailments. 

In therapeutic massage you are working on the connective tissue in the body through myofascial release. Connective tissue is the "interweb" in the body that supports, connect and also separates the different tissues and organs in the body. 

I spoke with Chelsey Oryniak from Pure Wellness Studio about getting massages and a few questions many people have. 

How often should I get a massage?

Every client will need something different. If working through an injury, more treatments may be needed but an overall suggestion for maintenance is once a month.

Why am I told to drink water afterwards?

Massages increase circulation and your kidneys have to work harder to flush the toxins out of the body. We need to drink extra water to prevent dehydration.

How much water should I drink?

Increase you daily intake. There is no specific amount and it widely based off individuals water consumption habits. If you drink 1 glass of water a day, adding another glass or two. If you drink 8 glasses, maybe add 2-4 glasses. 

Can I exercise before or after my massage?

Before is best. Once you exercise you are starting to tighten the muscles once more undoing the wok done from the massage. It's recommended to wait 24 hours before exercising, unless getting a sports massage.

What is a sports massage?

Sports massage is a more invigorating type massage, used to promote stimulation of the muscle. 

I've heard and seen about cupping. What is that?

Cupping is used to promote circulation, break up scar tissue and work in the fascia of the body. 

I recently myself had sliding cupping done and the difference it made in the mobility in my bad shoulder was amazing after just one treatment!

Many benefit plans cover massages up to $500 per year. Make sure you check into your own plan!

That said if they are not covered or currently do not have benefits, no fret, you can still do some massage at home. Here are some tips for home massage:

• Use an oil, preferably something like coconut oil if you can. I find coconut oil doesn't feel greasy afterwards, absorbs into the skin quickly and has a cooling effect on sore muscles. 
• Maybe have a relaxing bath before hand. Check out my Self Care Sunday A simple Bath post for some tips.
• Spend some time massaging the feet especially and working up the legs. 
• Ask your partner or spouse for help with the spots you cant reach! Return the favour and everyone is happy!

Tell me some of your favorite self massage tips!

Love, 

Jen The Bitchin' Housewife

Self Care Sunday - Journaling

I have a bit (okay a huge) love for stationary so maybe part of this is more pleasing to me then anyone else but in reality journaling is definetly an act of self love. Taking some time to sit down with our thoughts.

Journaling can be done a number of different ways. Sometimes I write just to get things flowing if I feel stuck in a decision. Sometimes it's to brainstorm ideas. Sometimes it to find what it is I really want. So...... I have like 10 coiled notebooks. It's almost a problem really. 

I have a journal for gratitude and positive affirmations. Sometimes it's daily and sometimes I go weeks without writing anything in it. I come to it when I'm happy and when I'm sad. Actually putting pen to paper about all the things in your life you have and are grateful for really puts things into perspective. Also, as time goes by and I look back at what I have been grateful for is also a beautiful reminder. 

I have a journal for each child and my husband too. I write them letters randomly (usually birthdays and random months in between). I hope to give them to them when they are full  and older. It helps me ground and reconnect with my family. Taking a moment to revel in our love. 

Among my journals I also have one that thoughts just go. Without judgement of myself. I allow myself to write without holding back thoughts, whether they be uncomfortable or wonderful. I find this one is best to write in at the end of the day. After going through the paces of the day and experiences and feelings and thoughts and sort of "dumping it" before going into sleep and not taking it into the next day. 

Sooooooo, you want to journal now maybe? A few options I suggest and you can find what works for you. 

• Coil notebook. My personal favourite for everyday crap. Big pages and easy writing. 
• Fancy journals. I have nice journals for the ones I write to my girls and husband. Since i'm hoping they stick around for the years. They can be a paint o write in a bit, but I usually take me time writing these anyways.
• Type it out. As you could maybe tell another form of my journaling is typing. Writing my blog. You can totally start your own blog, there are many options for free sites. Or maybe you just like typing into a word document. 
• And finally, voice memos on your phone. I actually do this one a bit too. It's more when I have thoughts or ideas I want to explore further but I am not home to write. Or have the time to sit down and write. I go back to some memos and blow my own mind all over again. 

Whatever form(s) of journaling you like, this week try it a bit. Being able to unload the crap we walk around with can sort of help "declutter" the mind leaving us a little more relaxed and calm. 

Take care.

Love, 

Jen The Bitchin' Housewife

22 Pushups for 22 Days Challenge

I've seen a few friends post about this challenge and finally a good friend said she wanted to do it and well... here we are. I donated my $22 at www.woundedwarriors.ca (you should too) and today I start the challenge. 

Suicide is a real threat to our Armed Forces personnel, veterans and first responders. Let's show them some love by having some fun and spreading the world. The more people that share what they are doing, the more exposure the people have to it, eventually prompting them to engage! Just like I did. You, as the one single human being you are can always make a difference.

To keep it fun, check out my Facebook page everyday for a new style of push up to try! 

Love, 

Jen The Bitchin' Housewife

Self Care Sunday - Do Some Yoga

Alright, I'm a yoga teacher, what kind of yoga teacher/blogger combo would I be if I didn't suggest a yoga class?

This week I want you to set aside some time for yoga. I'll give you a few options of types of classes and where to get this yoga in. Don't worry, there is so many great options to make it easy to fit this in.

First I want to talk about the hurdle of trying yoga. Many people are a bit shy about taking yoga class because "I'm not flexible enough", "yogis are skinny and I'm not", "I'm worried it will be all religious." Well.......... that's why you go to yoga, any body is a yoga body and it's not religious and you NEVER have to do something you don't want to. Okay I cleared that up let's move on. 

There is I'm sure a million different types of classes really but here is some basics:

• Flow - Usually a faster paced style, you'll likely get a bit of sweat going on. Syncing of breath and moving so you are focusings on each inhale and exhale as you move. 
• Hatha - Usually a bit slower, holding poses a bit longer. Also here will likely get a sweat going, because of holding poses a bit longer. Typically there is a focus on holding a posture on one side, then the other before moving on to the next pose. 
• Yin - Holding poses for extended periods of time, but with props and backed off versions. Can be a bit tough but also relaxing. I personally find this one can also be difficult, since the you are holding poses so long your monkey mind starts to wander and it's hard to bring it back in. 
• Restorative - Holding poses for extended periods of time, completely supported. Your body is doing no work to hold you in a posture. This one is about relaxing and calming the body. As with Yin, can be a bit to train the brain to stay on the breath and in the room. 

Now we know a little bit of the style we are looking for, where do we find a class?

• Studios/gyms - The first obvious answer. Check your local area for a studio. Many of them offer introductory rates for unlimited passes in a week. It's good to try out a few different styles and get an idea of what you like. The gym you have a membership to, may also host classes. 
• Community halls - May yoga teachers rent out halls in their communities to run classes. If you are a newbie these are wonderful because you are meeting the people of your community and the setting is a little less intimidating. Check with your local hall or neighbourhoods close by.
• Online - It's wonderful to live in a world where we can find just about anything online and usually for free or inexpensive. You can just google "online yoga class" and tons will show up. You can check out Gaia.com for some great online videos,  DoYogaWithMe.com has a great beginners section and you can also check out Youtube, I'm personally a fan of Empowered Yoga of course. The great thing about online is you can even searched based off what you are looking for. Finding things such as yoga for hips, shoulders, breathing, anxiety and so on. 

And finally the basics of what you might need:

• Water bottle
• Athletic wear
• Yoga Mat
• Open heart/mind ready for self love

So tell me, what kind of yoga are you going to do this week?

Love,

Jen

Acupuncture and What You Need To Know

Have you ever wondered about acupuncture? I mean maybe you know a little bit about it, like the fact it's people sticking tiny needles in you and what you've seen in movies or from friends. I've heard acupuncture work for so many people I just had to know all about it. What is it exactly and why it works. So I sat down with Andrea Wingrave from Acupuncture Edmonton to learn all about it. 

What is acupuncture?

Acupuncture is a Traditional Chinese Medical (TCM) modality that involves the insertion of hair-thin needles into specific points on the body. These points lie on meridians or pathways along which the body’s life-giving energy called Qi (pronounced “Chee”) circulates.  Disease is caused by an imbalance of the normal flow of Qi through these meridians, whether there is too much, too little or it is blocked from flowing altogether.  When the points are stimulated, the Qi flow regains its proper balance and the body begins to heal itself.

How does it work?

Acupuncture is based on the TCM theory that our vital energy (Qi) circulates in our body along defined paths or meridians. When this flow of Qi is out of balance due to trauma/injury, poor lifestyle, stress or improper diet, acupuncture helps restore the flow and allows your body to heal itself.  Modern science tells us that acupuncture stimulates certain areas of the brain, triggering: hormone production and secretion; inflammation reduction; blood circulation; pain reduction; appetite supression, etc.  There is so much more to learn in this area, you can read more here:

Does it help with stress?

Acupuncture stimulates the parasympathetic nervous system, which is induces a "rest-and-digest" state (the true opposite of the fight-or-flight state).  Patients usually feel very relaxed during and after their treatments.  Some fall asleep with the needles in, others report having a very good night's sleep on treatment days

What are some conditions you see typically or can treat?

• Headache and Migraine
• Trigeminal Neuralgias
• Frozen Shoulder
• Tennis Elbow
• Sciatica
• Jaw Pain
• Chronic and Acute Low Back Pain
• Neck and shoulder Pain
• Hip Pain
• Osteoarthritis
• Carpal Tunnel Syndrome
• Knee Pain
• Fibromyalgia
• Chronic Fatigue
• Sports Injuries and Pains
• Constipation/Diarrhea
• Heartburn
• Gastritis
• Nausea
• Sinusitis/Rhinitis
• Common Cold and Flu
• Bronchial asthma
• Premenstrual Syndrome
• Dysmenorrhea (menstrual cramps)
• Spotting and Excessive Menstrual Bleeding
• Amenorrhea (Loss of Menstrual Period)
• Pregnancy Support
• Impotence
• Infertility
• Incontinence
• Stress
• Anxiety
• Depression
• Insomnia
• MS symptoms
• Gout

Is acupuncture safe? Will it interfere with current medications?

Acupuncture is completely safe when administered by a Registered Acupuncturist. Acupuncturists are required to use only single-use needles which are disposed of after use. Any mild side effects such as bruising or dizziness is self correcting. Tell your acupuncturist about all the medications and supplements you are taking.  In some cases acupuncture can make your medication work better and/or lessen the side-effects caused by these drugs.   If you have a severe medical condition, or if you're not sure, always talk to your doctor before seeing any paramedical practitioner.

What to expect?

During your first visit I will ask you to sit and chat about your health history; I will ask you additional questions about your ailment(s), general health and lifestyle. You will be asked to show your tongue and I will take your pulse to complete my TCM diagnosis.

Next you will be asked to position yourself on a massage-type table either facing up or down or on your side depending on where the needles will be placed.  While you get settled I will leave the room to wash my hands.

To begin the treatment each point will be swabbed with alcohol then each needle is inserted to the correct depth. The needles used to stimulate acupuncture points are very slender; only the finest quality solid stainless steel, pre-sterilized, single-use, disposable needles are used. They are inserted beneath the skin’s surface into the muscle to a depth appropriate for each point. The sensation from the needle varies – you may feel nothing or you may feel heaviness, a mildly dull ache, a nervy sensation or tingle.

Once all of the needles are in place, you will be left to relax for several minutes (approximately 30). Many people fall asleep during this time since the treatment puts the body into a relaxed state.  When the treatment time has elapsed, the needles will be removed and any other complimentary therapies will be administered as needed. 

Will it hurt?

Getting acupuncture from a Registered Acupuncturist who uses TCM shouldn't hurt.  The odd time, you may feel a tiny poke which means the needle has come in contact with a very small blood vessel. Let your acupuncturist know and a simple re-direction of the needle will rectify this.

What is the cost?

When you see a registered acupuncturist, your first appointment will include a complete assessment during which you discuss your health history and your current complaint(s). This is followed by a full 1 hour treatment.  The initial appointment costs around $100.  Follow up treatments (typically 1 hour) usually cost between $60-80. Some clinics are set up to directly bill your insurance company on your behalf.  Most medium and large sized companies offer health benefits that include between $500 and $1000 that can be spent on acupuncture treatments.

Do you use other modalities other than acupuncture?

Depending on the condition being treated, electro-acupuncture, cupping, gua sha, basic massage, and/or diet therapy may be used.

Tonight I'm heading over to Acupuncture Edmonton for a treatment. I'll be tweeting my experience, but come back next week for a full blog post on how it went!

If you'd like more info on Andrea and her clinic you can find her on Facebook, Twitter, Instagram  and her website. 

Love, 

Jen

Nutrient Packed Smoothie

I'm a busy lady. As most of us are. I also love smoothies, but I sometimes despise pulling out 5 million ingredients to make a simple healthy and nutritious smoothie. 

So here is the easiest way to pack some nutrients into your day without the pain of finding and pulling out ingredients. 

Ingredients:

• 1/2 cup frozen pineapple
• 1/2 cup frozen mango
• 1/2 - cup coconut water depending on if you like your smoothies thicker or not. If you do not have coconut water, plain ol tap water will suit you just fine. 
• 1 scoop concentrated greens - I used the Balance Diet Spa Boost 

Blend everything together and back you go to your busy day!

I like to use this as a pick me up in the afternoon especially since I find myself liking something a little sweet mid day. If you wanted to make this more into a meal replacement I would add some protein powder and your favorite milk instead of water. 

I like using the concentrated greens since its an easy and quick way to get in a bunch of health benefits in one little drink! The pineapple is a great anti-inflammatory and the coconut water a wonderful hydrator, so drink them all summer long, staying full of energy.

Love, 

Jen

Rocky Mountain Soap Co Natural Deodorant Review

Alright folks. We all know the movement toward natural products is around us. We are realizing the toxins in our everyday products are the causes of many issues in our lives. I personally believe in toxic free as much as possible when it deals with skin care. Small exposures to cleaning or others things, whatever, but something put on my body every single day is high priority to me. 

There have been reports going around about the items in deodorants and antiperspirants causing cancer, but there has been no conclusive evidence this is the case. That said here is a littl exerpt I'd like to share from www.cancer.gov

"Some research suggests that aluminum-based compounds, which are applied frequently and left on the skin near the breast, may be absorbed by the skin and cause estrogen-like (hormonal) effects"

Anyways, back to the review. About 18 months-2 years ago I decided to go natural with my deodorant and I've tried many upon many. I exercise a lot as a Yoga teacher and Fitness Instructor and general fitness enthusiast so deodorant is something I picky about. 

First thing I noticed when I went natural was I went through a bit of a detox period. Where for a week or so you stink way more and sweat way more. This is normal when making the switch and it will eventually balance itself out over a week or maybe two. Be patient.

I tried many from sticks to sprays and so on, even doing a squirt just some ACV on the pits and go. Seriously I've tried many. I am really impressed with the Rocky Mountain Soap Roll On Deodorant. 

I noticed it doesn't have baking soda, which is awesome. I've found with baking soda deodorants my armpit skin gets irritated easily. I was told to spray ACV after my shower, let dry, wait an hour and then put on my deodorant to stop that, but really? Who does that? You shave your pits, get out of the shower and put your deodorant on! 

Another thing with natural deodorant, you find you may need to reapply. Some of the ones I've tried I would apply 3-4 times! ugh. Who has time for that too? I put this stuff on in the morning and for the most part I'm good. Sometimes I reapply if I'm going to teach 2 or 3 classes in the evening, because I don't think any deodorant can withstand 3 hours of exercise plus a 12 hour day.

The liquid dries quickly! Oh man, I remember one spray deodorant I had took forever and one solid was like a paste for hours. Drove me nuts! This feels just like those old roll ons I had as a teen, sans chemicals though!

Finally, I love the smell. The hippie in me is soooo down with Lemongrass! Lemongrass also has antimicrobial and antibacterial properties. Win win in my books. But if that's not your jam they have lots of other scents, unscented or a mens one.

Pros:

• Smells great
• Quick Dry
• Last long
• Doesn't irritate the skin
• chemical free, aluminum free, paraben free, sulfate free

Cons:

• A bit on the small side. (Although that's kind of a positive because it fit in my gym bag nicely)

Go get yours over at www.rockymountainsoap.com

What deodorants have you tried? What are some issues you have found or ones you love?

Love,

Jen

Uncomplicating Fitness, Health & Nutrition

We live in a world of information at our every turn. Need an answer?, within seconds and a few taps we have an answer. This is amazing, but at the same time overwhelming.

My goal with this blog, with everything I do in regards to health, fitness, yoga and nutrition is with the goal in mind to make it simple and approachable. 

I was having a conversation with someone about fitness and they said to me "I wish I was one of these people into working out and fitness". You know what I said? "I said that exact same thing 6 years ago." I tried many different things, running, weights, yoga, bikini competing, home DVD's, macro counting, gym group classes and so on. My love of fitness just sort of developed as I tried new things. 

We all start somewhere and I think so of us "fitness people" forget that a little. There is always new research coming out for better ways to work out and nutrition tips and so on. I think that is the most overwhelming part. We don't want to start working out, put time and effort in to find out we could do it an easier and better way? Burn fat faster or build muscle more efficiently right?

But I believe that's part of the fitness journey.  Trying things, finding out they don't work and trying something else. As I said in my Love Your Fitness blog post, try a bunch of things, find what you love and go with it. Who cares if it really burns fat the fastest if you hate doing it. What is there is a more efficient way at building muscle, but it draws everything out of you mentally to do it. Is it really that much more effective? Just MOVE YOUR BODY!

Experiment with eating styles even. In a world of paleo, macro counting, clean eating, gluten free, vegan and so on, there is more then one way to get to whatever your goal is. Try something new. 

Health tips are another one. I remember years ago eating pomegranates was a huge craze, stores couldn't keep them in stock. It was the new superfood. Kale, almonds, arugula, turmeric, lemon water etc. Try some new stuff and what you like/what works for you is what you need.

The only thing I will say, is give it some time. With each thing you try, give it some time without giving up so quickly. But if you like what you are doing and it feels good, it's likely not going to be that hard! If you like it you are more likely to stick with it, so tell nay sayers of your workout or eating choices to shove it!

Love, 

Jen