Drink Yourself Calm

I have suffered from severe anxiety for as long as I can remember. Racing heart. Tightness in your chest. Sweaty palms. Shortness of breath. The feeling of being out of control of your own body is a feeling that I dread.

 

Here are three of my favorite drinks that I turn to when I feel my anxiety spiraling out of control, or when I just need to feel an extra sense of calm.

 

 

Refreshing Lavender Lemonade

1 scoop Vital Proteins Lavender Lemon Beauty Collagen

1/4 tsp honey (or sweetener of choice)

8 oz water

A handful of ice (optional)

 

Why it works:

Lavender contains a compound known as Linalyl acetate that has both relaxing and anti-inflammatory properties. “When inflammatory processes happen within the body, one of the first things to be affected is the gut and the microbiome. Stress produces inflammatory cytokines that can actually alter the way that the gut, brain, and nervous system response. This can include the development of depression, anxiety, and leaky gut” (MCNEW, 2018).

Collagen is a key component in healing your gut. Leaky gut increases your inflammatory response, therefore causing an increased chance of an anxiety attack. The collagen in this drink help to strengthen and repair your gut lining, improving the bodies response to anxiety in the future. Added bonus: it leads to beautiful skin and hair!

 

 

 

Relaxing Reishi Hot Chocolate

Option 1:

8-12 oz hot water or nut milk of choice

1/2 tsp reishi (I get mine from Sun Potion)

1.5 Tbsp coconut milk powder

1 Tbsp cocoa

2.5 tsp coconut sugar (or sweetener of choice)

A pinch of sea salt

A pinch of cinnamon (optional)

1 scoop Primal Kitchen Chocolate Collagen Fuel (optional)

***note: I make a large batch of this and then just take a scoop from the jar so that I am not having to get out so many ingredients every time I want to make hot cocoa.

 

Options 2:

8-12 oz hot water or nut milk of choice

1 packet Four Sigmatic Hot Cocoa with Reishi

1 scoop Primal Kitchen Chocolate Collagen Fuel (optional)

 

Why it works:

Reishi mushroom is an adaptogen known for its antioxidant, anti-inflammatory, anti-fatigue, and anti-stress properties. It can assist in lowering blood pressure, which rises during anxiety and also increases circulation, helping to get more blood flow to your brain, lowering the inflammatory response caused by anxiety and stress.

 

 

 

Rejuvenating CBD Match Latte

8-12 oz hot nut milk of choice

1 dropper full CBD drops (The brand I currently have is CBDfx, but I am still haven’t found a favorite so if you have any suggestions please let me know)

1 Tbsp Lakanto Matcha Latte Powder (or 1 tsp ceremonial grade matcha powder + sweetener of choice)

 

Why it works:

To be honest, there is not much solid scientific research on how CBD reduces anxiety. What we do know is that it binds to endocannabinoids in the brain. These are neurotransmitters that are expressed throughout the central nervous system. “The endocannabinoid system has been recently recognized as an important modulatory system in the function of the brain, endocrine, and immune tissues. It appears to play a very important regulatory role in the secretion of hormones related to reproductive functions and response to stress” (Komorowski, 2007). Other things we know is that it is pretty safe and has minimal side effects. It’s difficult to overdose on CBD, allowing you to take it multiple times throughout the day, instead of just once or twice like most pharmaceuticals for anxiety. However, exact dosing remains to be a large question, as some people need to take up to 600mg to see an effect. This large amount cannot always be cost-effective, as CBD is already relatively expensive, especially since it is not covered by insurance. Everyone also seems to have an opinion on which brand is the most effective. Personally, this has been somewhat of an issue for me since I feel like I am constantly searching for a brand that is more effective than the last (if anyone has any recommendations please comment below…thanks!). In conclusion, CBD seems like a safe, natural alternative for controlling anxiety.

 

 

I hope these elixirs help you manage your anxiety as much as they help me. Don’t forget to tag me on Instagram @wholesomemorgan with your pictures of you trying out these recipes.

 

 

 

 

Citations:

 

Komorowski, J., & Stepień, H. (2007). The role of the endocannabinoid system in the regulation of endocrine function and in the control of energy balance in humans. Retrieved April 10, 2019, from https://www.ncbi.nlm.nih.gov/pubmed/17369778/

 

MCNEW, A (2018). How Anxiety can Trigger Your Inflammation. [online] Blog.paleohacks.com. Available at https://blog.paleohacks.com/anxiety-inflammation/#

5 Tips for getting though Cold and Flu Season

It’s been a hot minute since I have done a blog post, but now I’m back with 5 more wholesome tips to add to your healing toolbox!

Cold and Flu Season has arrived. The flu already hit me hard, and after two weeks, I think I am finally getting over the hump. For those with chronic illness, boosting the immune system is especially important, but these 5 tips can be used by anyone seeking to avoid being down and out this holiday season.

 

1. Elderberry Syrup

Elderberries are both anti-viral and anti-bacterial, making them ideal to fight off both the flu and/or a cold. Additionally, they are high in Vitamin C and antioxidants, which helps boost your immune system and combat damage caused by oxidative stress.

Make Your Own Elderberry Syrup:

Ingredients:

¾ cup dried elderberries

3 cups water

Optional:

¼ cup raw honey (wait until last if adding so that it is not heated)

1 cinnamon stick

Directions:

Combine all ingredients in a saucepan and cook on medium-high heat for 45 minutes to 1 hour. The mixture should be thick and reduced by half. Let cool. Strain the syrup into a bowl, pressing the juice out of the berries. Remove the whole pieces of berries and whisk in the honey and pour into a jar.

Take 1-2 Tbsp. per day to help boost your immune system!

2. Infrared Sauna

Infrared saunas are known for their incredible detoxing benefits. These saunas use light to create heat, and in addition to helping with many chronic conditions, can also help your body reduce its viral load. By sweating you are eliminating toxins within your body that may be inhibiting you from fighting off viruses and infection. Saunas offer a deeper sweat than that of exercise alone; combine the two for a double dose of immune-boosting goodness.

3. Vitamin D

Vitamin D, also known as the sunshine hormone, is essential for proper immune function. Research has shown that increasing Vitamin D3 levels (not D2) when you have a viral illness such as the flu can actually increase your chances of fighting off the virus faster. Ask your doctor about increasing your vitamin D levels and check out these two articles about the amazing healing benefits of Vitamin D:

Can Vitamin D3 Heal Autoimmune Diseases?

Vitamin D Protects Against Colds and Flu, finds major global study — ScienceDaily

4. Take an Epsom Salt bath.

Epsom salts have profound effects on your health. Not only is it an excellent form of self-care to help you reduce stress and muscle tension, but it can also help your body fight off viral and bacterial infections. “Soaking in Epsom salt helps spur a process called vasodilation, which increases white blood cell production and helps the body fight illnesses quicker.” (Home, 2018).  Adding essential oils to your bath will only increase the benefits. I like to add Frankincense, Ginger, Lavender, and Eucalyptus. Combined, these oils help to boost cellular function, increase respiratory function, and have antiviral and antibacterial properties. Of course, I always recommend finding an essential oil blend that works best for you. If you have any questions about what oils to use, when, and how much, please send me a message or comment your questions below!

 

5. Chyawanprash

Now you’re probably thinking “what? Morgan…now you’ve officially gone insane” but hear me out. Chyawanprash is an ancient Ayurvedic jam that has been used for centuries to promote overall health and wellbeing. The jam is basically an avenue to get healing herbs into your body. “The primary action of chyawanprash is to bolster the immune system and to support the body’s natural ability to produce hemoglobin and white blood cells. Amalaki (the main ingredient in chyawanprash) aids in the elimination of ama (toxins) and supports the blood, the liver, the spleen, and the respiratory system; it therefore nourishes and protects the body’s natural defense systems. Chyawanprash also builds ojas—the essence of immunity and youthfulness” (Chyawanprash, 2018).

You can buy Chyawanprash HERE

In addition to these tips, always remember to get plenty of rest, continuously sip fluids, and don’t forget to gently move your body to get your lymph system operating.

Do you have any tips for overcoming cold and flu season? Share them in the comments below!

 

 

 

Citations:

Chyawanprash. (2018). Retrieved November 28, 2018, from https://www.banyanbotanicals.com/info/ayurvedic-living/living-ayurveda/herbs/chyawanprash/

Home Remedies for the Cold and Flu. (2018, September 13). Retrieved November 28, 2018, from https://www.epsomsaltcouncil.org/expert-advice/doctors-treat-coldsflu-with-epsom-salt/

 

I was a Vegan for One Week…here’s what happened.

A couple of weeks ago, I was preparing a blog post on my “diet”. Basically, it was about what kinds of food I eat and why. The premise of the post was that I was pretty proud of that fact that I don’t typically follow any particular diet, but am more of an intuitive eater. However, partway through writing, I realized that I was about to preach a lifestyle choice that in reality was not doing me any good. I was still in pain every day, not sleeping well, had no energy, etc.

I had the epiphany…I would not encourage someone else to continue eating this way, so why was I.

I’ve read books and done research on all kinds of dietary theories, and continue to learn more every day, but I had never strictly implemented any of them because, from a dietary perspective, I thought I was fairly healthy. But, I decided to nix all preconceived notions that how I was eating was good, and completely revamped my diet.

For one week this carnivore became a vegan.

The Plan:

For the first three days, I went completely raw. Only eating raw fruits and veggies. No nuts, seeds, etc. Only raw fruits and veggies were allowed. This was based on the Medical Mediums 28 day cleanse protocol.

During those three days, my energy slowly began to increase and my headaches became less frequent.

I originally had planned on staying on track with the Medical Medium healing plan for a bit longer, but by day four the weather was getting colder and my body was screaming at me for something cooked. So while I was still only eating fruits and veggies, some of those veggies were sauteéd on days four and five.

After day five I added in some nuts and seeds. Chia and Hemp seeds are both high in protein and healthy fats. My body seemed to be needing these around by day six, since around day five I was feeling like I had less energy again. Simply by adding in vegan proteins and a little extra fat (besides the avocado I was eating every day), my energy once again returned.

On day seven I was able to go on a hike. Something I have not had the energy to do for three years!

After day seven, I added in fish and started to reduce my fruit intake to limit the sugar. I tried to limit my animal protein to dinner time and continued with no eggs, dairy, gluten, grains, soy, beans, or sugar (not even “all-natural” sugars like honey and maple syrup were allowed). For days eight through fourteen, I continued on this pescatarian diet.

What Happened:

In the first seven days of being vegan, I was able to wean myself off of my anxiety meds. And during the full fourteen days, I was able to wean myself off of one of my major pain medications.

On day fifteen, I had gluten-free waffles dairy-free waffles (that did contain eggs), and bacon. For the following two days, I felt awful. I could not get off the couch, I was sleeping terribly, and I had no energy to make my own meals, as I had for the past two weeks.

Since then (it has now been almost a month since I set off on this endeavor), I have been determined to stay on track with the pescatarian diet I was following in week two.

I even went out to dinner twice and was able to make healthy enough choices (fish with a side of veggies), that despite probably not being cooked in the oils I usually use (avocado, sesame), I did not have the same negative side effects that I did when I ate the waffles.

The key was also getting right back on track the next day, and not feeling guilty for going off the plan. Guilt can cause a worse reaction than an actual food intolerance. Enjoying life is just as important as eating healthy. You need to find a balance in all areas of your life in order to feel your best.

I don’t plan on eating this strictly forever. As I continue to heal I hope to add in some grass-fed beef, eggs, quinoa, and beans. My idea is that these would be on occasion. And if I ever feel like I am going completely backward on my healing journey, I can always revert back to raw fruits and veggies for a couple days to get my body back on track.

I am still getting some headaches, and some days I lack in energy, but I feel better than I have in a long time.

This week I started school at the Institute of Integrative Nutrition. I can’t wait to use this opportunity to learn more about how to change my life to become a happier healthier me, and I hope to use my knowledge so that I can guide all of you in doing to same.

Happy Healing.

A Healthier Way to Hydrate

With everyone packing around water bottles and constantly guzzling water, you would think that hydration and electrolytes imbalance would be the least of our worries. However, did you know that our water is becoming so filtered that it is actually being depleted of essential minerals? That’s why when brands such as Smartwater and Fiji advertise themselves as “remineralized”, they are not doing this just to jack up the price tag or appear fancy but adding magnesium and potassium and other electrolytes is essential so that their water actually hydrates you.

Going beyond mineralized water, companies are using this hydration “trend” to capitalize off of the electrolyte empire Gatorade started in the sixties. But replenishing your electrolytes is more than just some fad with tasty beverages. Electrolyte imbalances can cause severe consequences to your health if not taken seriously. Luckily, they can easily be identified, just by noticing simple symptoms of dehydration, brain fog, and muscle weakness, or through routine blood tests. (Holland, 2018)

I am especially prone to electrolyte imbalance because of my diabetes insipidus, a condition where the pituitary gland does not secrete an adequate amount of ADH (antidiuretic hormone), causing excessive thirst and urination. Basically, it means that I am constantly drinking, and peeing, and my kidneys are working in overdrive.

For years I have tried to find products to satisfy my thirst. Most of the time I feel like I cannot get enough water, and just drink and drink and drink.

Then, I was diagnosed with a severe electrolyte imbalance. My potassium levels were very low, meaning I was hypokalemic. I was having such severe muscle pain in my legs that one day I could hardly get out of bed. Walking was becoming an arduous task.

 

I was not about to start on any of the “ades” as I call them. You know…Gatorade, Powerade, etc. Those things are full of sugar and artificial dyes and who knows what else. I try to avoid these things as much as possible. Sugar is terrible for inflammation, tumor growth, and much more, so the idea of drinking a sugar-filled beverage every day, maybe multiple times a day, while appealing to my taste buds, was not appealing to my pain levels.

Thus, began my journey to finding a low-sugar alternative that was both effective and tasty to bring my electrolytes into balance and leave me feeling hydrated all day!

 

Here are my TOP THREE FAVORITE PRODUCTS for balancing my electrolytes.

 

1. LAIRD SUPERFOOD HYDRATE

Okay, this entire post could be about Laird Superfood Hydrate because I honestly think it is the best thing since sliced bread. I love that it has only two ingredients: Freeze dried coconut water and Aquamin, which is “a mineral rich, calcified sea alga”. There are no added sugars. I can drink this any time of day without having to worry about it keeping me up at night like an energy drink might. It also has greatly helped my diabetes insipidus, and I feel hydrated for longer, and I don’t crave sugar or more water immediately after drinking it, like some of the sugarier electrolyte beverages caused. I enjoy the taste, it is quite mild and tastes very similar to coconut water, which I find refreshing. I have even added it to half water half coconut water, which adds a bit more flavor and sweetness. However, if you do not like coconut water, you may not enjoy the flavor of this. Finally, I appreciate that it is a mix, so it does not come in a prepackaged plastic bottle, which makes it more environmentally friendly.

Overall, Laird Superfood Hydrate is by far my favorite of the three products.

2. NUTRIBIOTIC ELECTRO-C POWDER

While not quite as long lasting in its hydration as Laird Superfood Hydrate, Nutribiotic Electro-C still leaves me feeling replenished. I especially enjoy the high content of vitamin C that it contains. It also has more flavor than the other two products. I got the lemon flavor, which is subtle, but refreshing. My favorite time to take this is in the morning mixed with part water and part coconut water. Like Laird Superfood Hydrate, I like that you mix it on your own.

3. CELL FOOD ESSENTIAL SILICA FORMULA

While I did not find this as long lasting or satisfying in hydration as the other two, I love Cell Food because it can be added to anything with essentially no flavor. In plain water, it tastes a bit like adding lemon, but when added to tea, either hot or iced, I did not taste it at all. It also is easy to take on the go. You can throw it in your bag and then when needed, add some drops to whatever you are drinking, whether it be your water bottle while on a hike, your iced tea at a restaurant, etc.

 

BONUS: NUUN HYDRATION

Although these little gems did not make my top three, I think they are a very viable option for someone looking to replace sports drinks to replenish their electrolytes.

Things I like is that they come in a wide assortment of flavors. There are also ones that contain caffeine so if you are looking for something to give you energy, then these would be for you. I like that they are easy to travel with as they are little effervescent tablets that come in a tube, so you don’t have to worry about powder or liquid exploding everywhere on your travels.

Personally, I am not a big fan of anything effervescent so that is one reason that these are a turn off for me. The second is that they do not seem to satisfy my thirst as much as my top three products listed.

Other than that, they are delicious and there are so many to choose from that you’re bound to find at least one flavor that you enjoy!

 

Sources:

Holland, K. (2018). Electrolyte Disorders: Types, Symptoms, and Causes. [online]

Healthline. Available at: https://www.healthline.com/health/electrolyte-disorders#treatment [Accessed 12 Aug. 2018].

 

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Protein Packed Chocolate Pudding (with Keto and Paleo options)

This chocolate pudding is super easy to make, and bonus: it’s packed with protein and refined sugar-free. I have even included a low-carb option that doesn’t take away from the flavor at all!

Ingredients

(serves 2, or 1…)

1 whole avocado

1/2 cup full-fat canned coconut milk

1 scoop Primal Kitchen Collagen Fuel Chocolate

1 scoop Vital Proteins Dark Chocolate and Blackberry Collagen

1 handful macadamia nuts

1 Tbsp sweetener of choice

For paleo: maple syrup or honey

For Keto: I like to use Lakanto’s Maple Flavored Monkfruit Syrup

1 tsp cinnamon (or more to taste)

1 Tbsp vanilla

A pinch of sea salt

Directions

Add everything to a blender or food processor and blend until combined and desired consistency is reached. (Add more coconut milk if needed).

Top with all the berries in the world, and maybe some chocolate chips if you’re feeling adventurous. Or just leave plain, it tastes great either way!

Grab a spoon and enjoy!

You can also refrigerate to be enjoyed later. This pudding should last 2-3 days in the fridge, however, I have yet to even put mine in the fridge as I tend to inhale it upon pouring out of the blender.