Just 15 min at the end of my day helps to release my clients’ energy and to refuel my body before I head home. I have the luxury of being here 4 days a week and being able to see the benefits in my skin, my digestion, and my overall mood. Even with just once a week use, the far-infrared sauna can give you those benefits as well. This sauna literally burns 600 calories an hour. It helps with the detoxification process by pulling out harmful toxins such as food additives and pesticides. I find the root cause of many of my clients’ illnesses to be chronic toxicity and the far-infrared sauna has been a useful tool in aiding in my clients’ recovery.

A far-infrared sauna emits infrared radiant heat at cooler temperatures, less than 170 degrees. The infrared heater produces radiant energy — similar to that of the sun, but without the harmful ultraviolet rays. The infrared rays penetrate deeply into the skin and organs, all the way down to the cellular level stimulating the release of harmful toxins and waste buildup. This helps to improve cellular function and increase vitality, leading to many exciting changes within the body:

• Weight loss by boosting metabolism

• Detoxification of heavy metals such as mercury and lead

• Clearer skin

• Pain relief from Fibromyalgia, Neuropathy, and injuries

• Blood sugar support

• Cancer protection

• Cortisol reduction

Our sauna is unique in the fact that it heats from just the waist down. This allows for even my most sensitive client to still receive benefits. Clients leave the sauna feeling refreshed and invigorated!

The holidays are approaching quickly! Every year we gather around together to play, eat, shop, and spend some much needed time with our family and friends. We forget how easy it is to get off track of our goals. Our ideas of fun outweigh our priorities of staying healthy. We CAN create a balance of having fun while staying as healthy as possible. You deserve to treat yourself! Many of my clients ask me for ideas about how to make it through the holidays without ruining all the hard work they've done.  Here are some of my thoughts:

• Breathe – Try this 4-minute breathing exercise:

This method is simple, takes almost no time, requires no equipment, and can be done anywhere. Although you can do this in any position, sit with your back straight while you are learning it.

1. Place the tip of your tongue against the ridge of tissue just behind your upper front teeth and keep it there throughout the entire exercise. You will exhale through your mouth around your tongue: try pursing your lips slightly if this seems awkward.

2. Exhale completely through your mouth, making a “whoosh” sound.

3. Close your mouth and inhale quietly through your nose to a mental count of four. Hold your breath for a count of seven.

4. Exhale completely through your mouth, making a “whoosh” sound to a count of eight.

5. This is one breath cycle. Now inhale again and repeat the cycle three more times for a total of four cycles.

Note that you always inhale quietly through your nose and exhale audibly through your mouth. The tip of your tongue stays in position the whole time. Exhalation takes twice as long as inhalation

• Adapt traditional recipes to make them your own – My own mother has done this over the last few years. She’s taken recipes that have been in our family for as long as I can remember and has transitioned them to GF. She continues to work towards reducing cane sugar and using alternatives like honey, maple syrup, and coconut sugar. So far the family has been very impressed! Prepare your recipes with whole food meals and not taking short cuts with buying processed and prepared foods.  Send me a quick text if you want some ideas!

• Bring your own [food/drinks] to parties – I know not to expect food and beverages that I feel good about when I go to a party. So I always try to bring something I want to eat or drink – like a platter of festive whole foods or an organic sulfite-free red wine. I stay satisfied and feel good about what I’m eating.

• Create balance - If you know you have a big party to attend Friday night, eat clean throughout the week to accommodate the Friday night splurge

• Stay active – Reduces stress... 10-15 min of walking a few times a day will be just fine. Shopping helps! Be thankful for parking at the very end of the parking lot during these busy times and having to walk in. It makes a difference.

• While out on the marathon shopping trips – eat before you go! Or if you can’t, then stop at places like Chipotle or Burgerville and opt for a salad bowl (using salsa for dressing rather than their salad dressing) or a burger wrapped in lettuce.

• Choose foods wisely and fill your plate with low-calorie items such as leafy green salads, vegetable dishes, and proteins. Taking smaller portions of the richer foods so you can eat a larger amount of food for fewer calories and not feel deprived.

• To be able to prevent yourself from dipping too frequently into the candy bowl:

• Try to keep the candy bowls out of view, especially not right on your desk.

• Before you allow yourself a splurge, do something healthy like eating a piece of fruit, walking around the office for five minutes, or climbing a few flights of stairs.

• While at a party:

• Sip on one drink, very slowly, one sip at a time. Make that drink last the duration of the party.

• Pour your drink into a tall skinny glass and alternate with fresh water.

• Make a habit to slow down your eating, chew every bite, put down your fork between bites, be sure to talk freely (the more you talk, the slower you will eat).

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I hope these tidbits of info help you out over the next couple months.  Please enjoy this magical time of the year!