Beyond Skin Deep: How the Skin Microbiome, Gut, and Mind Work Together for Overall Well Being

By now, many of us know that there is an important relationship between the gut and the mind. But many of us are not aware that there is a relationship among the gut, mind and skin—including the skin microbiome. During a recent episode of the Living a Nutritious Life podcast, Whitney Bowe shared some of her world renowned tips and tricks on maintaining healthy skin, which included keeping in mind (catch that one?) the gut.  By balancing cortisol levels (one way to do this is by maintaining optimal stress levels), you will help alleviate inflammation of the gut, helping to keep those good gut microbes humming along doing their good work. Using products that support the microbes on your skin helps maintain clear and glowing skin. This in turn, may help reduce stress too (among other benefits.) See how it all works together?   Breaking it down further for you here: Balancing Cortisol Levels Cortisol, the body’s most famous stress hormone, impacts nearly every organ system as it mediates the stress response, regulates metabolism, controls inflammation, and supports immune function. Cortisol levels may be elevated due to certain medications, trauma, pregnancy, depression, dehydration and malnutrition. When cortisol levels rise, the body undergoes various physiological changes. One of those changes may be an increase in oil production, leading to acne and breakouts. This is why we often blame acne on being “stressed out.” Stress less, is a  pillar of a Nutritious Life because managing stress is essential to living a healthy life. If you’re noticing your skin is not giving the glowy silky smooth look you’re aiming for, you may want to consider your stress levels and how you’re actively managing them. You don’t have to become a pro at meditating to reduce stress. You can start slow by doing breathwork five minutes a day or try other ways to mediate stress such as practicing yoga, foam rolling, working massages into your regular routine, or simply going for a walk in nature. Lowering Inflammation in the Gut  Inflammation is the body’s reaction to stress, like an alarm bell alerting all of your cells to a problem that needs to be fixed right away. Inflammation in the gut refers to many conditions, such as inflammatory bowel disease (IBD), gastritis, and enteritis. Your gut has its own nervous system, called the Enteric Nervous System (ENS), commonly referred to as the second brain. The ENS not only regulates digestion but also sends signals to the brain, meaning your gut and brain are in constant communication. If your gut is inflamed, those signals can be disturbed. Stress, as mentioned above, leads to increased cortisol levels, which in turn leads to inflammation in the gut which can also cause a lack of nutrient absorption, preventing your skin from getting the proper nutrients it needs.  Applying Products that Support the Microbes on Your Skin There are trillions of bacteria and other microbes that make up the skin microbiome. This is one of the reasons we think of the skin as our first line of defense—it’s critical in fighting infections, healing wounds, and controlling inflammation. Just as the texture of your skin varies across different parts of your body, so does your skin’s microbiome vary. The microbes on the face are particularly susceptible to changes. When disrupted, it can lead to overgrowth of bacteria that cause acne, eczema, and other skin issues. In order to maintain a healthy skin microbiome, you’ll want to avoid over-sanitizing, especially with antimicrobial products. Yes, that’s why you sometimes hear people say to “wash your hands but don’t use sanitizer.” Also, keep your skin moisturized that will also protect your skin (and overall health!) (Image: Unsplash)

Transforming My Life After 50: A Journey of Discovery and Renewal

Let’s face it—life before middle age can (in some ways) feel like a breeze. We indulge in what we want, look effortlessly good with collagen laden skin, and rarely worry about our health.  But as midlife approaches, in what seems like overnight, the scales tip, and our bodies change. Everything changes! Suddenly, maintaining our appearance requires effort. A lot of effort. This was my reality. I never prioritized exercise, and sugar indulgences dominated my life. Yet, I managed to skate by maintaining the look of my youth. Naively, I didn’t grasp the significance of diet, nutrition, and exercise on long-term and overall health. Everything changed at 50 when I was diagnosed with breast cancer and prescribed medication that left me feeling depleted. Doctors emphasized the importance of diet and exercise, urging me to take control of my health. Taking on the role of the diligent student I’d always been, I followed their guidance. I adopted a diverse exercise routine, incorporating yoga, Pilates, walking, hiking, and strength training. Prioritizing my mental well-being, I deepened my meditation practice and discovered the healing power of sound baths. Immersing myself in nature became a grounding ritual, reducing stress and fostering resilience. Though my journey has been arduous, I’m grateful that I now possess an arsenal of tools to navigate midlife with newfound vigor.  Here are ten tips for women in their 40’s, 50’s and beyond: Positivity is transformative. Armed with a nourishing mindset and a commitment to self-care, we can navigate midlife with confidence and vitality. Let’s embrace this chapter of our lives with open hearts and a determination to thrive. RELATED: 5 Ways I Learned To Love My Body At Age 50 (Image: Unsplash)

How to Focus on Self Compassion

The end of a rough winter season can sometimes cause frustration, inner criticism, and exhaustion. But instead of telling yourself: “I’ll feel better in spring,” why not start reversing this trend now. The reward will be for you, and also for your loved ones. Kristin Neff, leading researcher in self compassion, shares “Having compassion for yourself means that you honor and accept your humanness. Things will not always go the way you want them to go. You will encounter frustrations, incur losses, make mistakes, bump up against your limitations, and fall short of your ideals. This is the human condition…a reality shared by all of us. The more you open your heart to this reality instead of constantly fighting against it, the more you will be able to feel compassion for yourself and all your fellow humans in the experience of life.”’ Have you made or kept many plans this year? No? We can relate. But, let’s change that. One plan you can make and keep during this intense time is your self care. Feed your spirit by quieting your inner critic, embracing mindfulness, and reinforcing your rest and recharge button. Here’s how to start now: Quiet Inner Critic You know the voice, right? It nags…“I can’t believe you said that.” Or, “You look so fat in those pants.” Or, “You’re never going to get an invite to that meeting/party/event.” The inner critic is relentless! We talk to ourselves in ways we would never talk to a friend. I have heard some say that self-criticism is what motivates them. Instead, we should go with a shot of encouragement over criticism any day for lasting motivation.  Moods are directly connected to our thought patterns. If you exclusively pour in negative self-talk, criticism, and judgment, it will be difficult to feel happy or calm—which then hinders our ability to be productive and provide love to ourselves and others. I am not discounting productive criticism, but how one goes about the process is the key. Detach from harshness and embrace a more positive approach. Allowing your inner critic and negative self-talk to be in charge increases overall anxiety and depression.   Begin by noticing how often your inner voice goes in this unhelpful direction. Journaling can assist this process when you’re in a negative spiral. It can be difficult and unrealistic to jump quickly from the extreme of a negative mood to the extreme of a positive one. Start with something more neutral such as “I will figure this out”, “I am able to try a new plan”, or “I can trust myself.”  Think of how you would respond to a friend in need of a boost in confidence. Now, extend yourself the same gift. Embrace Mindfulness I know you keep seeing this recommendation over and over. The reason why you cannot get away from mindfulness meditation is simple—the research overwhelmingly supports this habit in any stress-reducing and self-care plan. Jon Kabat- Zinn, developer of MBSR (Mindfulness-based Stress Reduction), shares research stating, “There is a strong link between meditation, positive emotions, and a healthier immune system.”  I hear clients say all the time, “I can’t meditate because my mind never stops!” This is not about clearing your mind and having no thoughts. Mindfulness is about noticing, helping to break common rumination cycles we find ourselves in, and interrupting our knee-jerk reactions to life.  The goal is finding a stillness and quiet within you. You take in so much information every day.  Between the news cycle, social media, or family and friends, plan the time to sift through the noise and find your inner quiet. You make better decisions from this place, connect deeper to loved ones, and work more productively. There are numerous videos online to help you walk through a guided meditation or experiment with an app.  I like to simply set a timer on my phone for five minutes, and just sit and focus on my breath going in and out.   Reinforce rest and recharge There are many ways to go about recharging your batteries. Start with asking yourself, “What would make me feel better today?”  It is important to get in touch with how you’re truly feeling. Perhaps it’s more rest, cultivating connections with others, or extending yourself some patience which will be nurturing at that moment.  Pure isolation is not beneficial for mental health. Extend yourself some patience and grace right now. We’re all in this together, although everyone’s exact circumstance looks different. Let’s face it, all of our lives have been turned upside down. It would be abnormal for you not to feel somewhere between uneasy and completely overwhelmed. Acknowledge wherever you are today, and also acknowledge that this moment will not last forever. Author Shauna Niequist encourages us by saying, “Now I know that the best thing I can offer this world is not my force or energy, but a well-tended spirit, and a wise and brave soul.”  If you can tweak a few of your daily practices to tend to your spirit, not only will you be brave to face the day, but it will be contagious to those around you to do the same.   (Image: Shutterstock)

Simple Ways to Recharge and Reset This Weekend

In this new world of ours, it can feel like weekends don’t really exist anymore. When working from home, it’s hard to define when we are working, when we are parents, and when we are just ourselves. Finding even just five minutes of self-care often seems unattainable, and this constant stress can affect your entire body, causing headaches, aches, pains, and insomnia. But taking time for yourself is essential for your health.  At Nutritious Life, we believe unplugging is a priority; so much so that it has its own spot on our to-do lists (for good reason). If you’re struggling with work-life balance, planning a weekend (and we mean both Saturday and Sunday) to unwind or just have fun can be the mental health break you need.  To help you decompress, we’re sharing 10 simple ways to recharge and reset so you can (happily) conquer the days ahead.  Consciously Indulge Welcome indulgence with open arms by cooking your favorite comfort food or stirring up a sweet cocktail. Rewarding yourself is a form of self-care, and it may even lead to a healthier week ahead. A recent study found that people who associated chocolate cake with celebration lost more weight than those who felt guilty about eating it (we don’t use the word guilt here at NL). A much-deserved treat can put you in a positive mindset, and it’s a pretty tasty way to ring in the weekend. Skip the Schedule Don’t make the mistake of jam-packing your weekend.  It will only overwhelm you and lead to burnout. Instead, sleep in to help your body recover from those grueling weekday hours. Getting enough sleep boosts brain function, so prioritizing your zzz’s will set you up for a successful week. Try committing to rest rather than a handful of exhausting activities. Your energized weekday self will thank you for it. Bullet Journal  After a long week of staring at screens, pulling out a pen can feel therapeutic. On Saturday morning, release any thoughts into a journal so you can get out any lingering negativity from the week. A great method is bullet journaling which helps you track the past, organize the present, and plan for the future. This type of journaling allows you to record inspirations, reflections, and entries of progress toward your goals leading to better performance. Get Nostalgic Work-heavy weekdays can make us feel disconnected from people and things we love. Nostalgia is a powerful healing tool that can help you find meaning and increase social connectedness.  Reconnect by calling an old friend, or dig up objects that spark memories (old photo albums, a high school yearbook, or a family recipe). These purposeful actions will remind you of your passions beyond the every day, helping you attain a more meaningful life.  Pamper Yourself Embrace your definition of self-care with a pampering session. While getting a massage may not be in the cards at this moment, there are ways to plan some “me” time. Plan a morning yoga session to release tension, light a candle and soak in a bubble bath, or just relax with a good book. Whatever you choose, plan something special you’ll look forward to all week. It will make your hard work that much more worth it.  Declutter  This one sounds like work, but it can be really freeing. Organization is a great way to clear your mind and feel in control. Clutter overloads the visual cortex and interferes with its ability to process information, so a quick cleaning session can help you be more productive on Monday (and focus on the weekend fun). Start with something small like your purse, car console, or junk drawer. Enhance the experience by lighting a candle and turning on your favorite playlist. You’ll be surprised how therapeutic it really is. Turn Off the Tech & Get Outdoors We know you’ve heard this, but it’s worth repeating. Turn off your tech. How can you truly enjoy yourself if you’re tethered to work emails or random notifications? Research has shown when people “unplug,” they report feeling fresher and more recharged. Spend your time exploring and appreciating the world around you—go on a hike, garden, paint, swim, or stargaze! Just 10 minutes spent outdoors can improve mood and focus.  Give Back Giving back will lead to a more grateful, happy mindset. Just performing an act of kindness is the ultimate mood booster. Volunteer at a local animal shelter, bake treats for your neighbors, or teach a free class on something you love. Even better, it also benefits the well-being of others. You’ll enter the week having gained a new perspective and an uber-positive attitude.  Redecorate Amidst the chaos and stress of everyday life, your personal space should offer comfort and happiness. As we’re spending more time at home than ever, we may be in need of a refresh. Something as simple as rearranging the furniture or adding a bouquet of fresh-picked flowers can make you feel more creative or even clever. Studies have shown that rearranging your personal space can help you identify what you truly love, want, or need—offering relief in times of turmoil or heightened stress. Feeling extra adventurous? Try repainting your wall or furniture with a new color. Learn a New Skill If you’re feeling uninspired by the time Friday hits, spend the weekend exploring an exciting new skill. Having a hobby can help you get creative and raise your self-confidence. Pick something that will keep your mind engaged and your body active. Learn how to play an instrument, get creative with cross-stitching, walk around your town taking photos, or get adventurous with something physical like parkour or roller skating!

5 Ways I Learned to Love My Body at Age 50

As women, we spend a lot of time picking ourselves apart (My thighs are too big. I wish my nose was smaller. If only that jiggle in my belly would go away). But, what if we were to change our chatter? Rather than saying, “I’ll be happy if I fit into a smaller pair of jeans” or “I’ll look better if I just lose that 10 pounds,” look in the mirror and find the things that you love about yourself.  It’s taken me a long time—50 years to be exact—but, rather than continually trying to change myself, I’ve finally decided to love myself for who I am—on the inside and outside. I know this sounds simple (hard, but simple), but it completely changed the way I view my body. 5 Ways I Learned to Love My Body I Forgive Myself for Not Working Out Our bodies are like machines. They need to be fueled properly, they need rest and recovery, they need regular check-ups, and they need exercise. As someone who loves physical activity, I feel blessed to be afforded the gift of movement. But I have been guilty of beating myself up for missing a workout. I’m not saying that just because I’ve changed my perspective, I don’t sometimes struggle with taking a rest day. However, I know I need to give my body the recovery it deserves so I can perform better the next day.   When you’re feeling negative about missing a workout, stop! Instead, focus on what you did that was important (rested, chatted with a friend) and schedule some movement for the following day. I Know Food Is Not the Enemy I used to be afraid of food (don’t eat this! avoid that!). But, I want my body to be strong. That means putting the good stuff in. I’ve finally stopped counting calories, which can be detrimental to those suffering with disordered eating. Now, I think of calories as energy. I concentrate on listening to my hunger cues and consume what makes me feel the best. I try to eat a certain way during the week and relax a little more on the weekend so that I never feel deprived.  We also need to stop labeling food as good or bad, something I still struggle with. But when I indulge now, I try to enjoy the experience and not associate it with guilt (I know, easier said than done). I Don’t Compare Myself to Others No matter who I meet, I tend to notice their most attractive attributes (flawless skin, long lashes, or beautiful smile). I never see anything negative. Yet when I look in the mirror, I notice every wrinkle, every flaw. Now, instead of criticizing myself, I try to replace those mean words and thoughts with useful, empowering language like “strong,” “captivating,” or “bright.” It doesn’t always work, but with practice, I’ve learned to look at things differently.  Now, I wake up in the morning, look in the mirror, and consciously pick out at least one of my best attributes. Try it! I promise it will change your outlook. Plus, when you notice these things in yourself, chances are others are noticing it, too. I Surround Myself with Positivity I attribute some of my acceptance to my husband. Of course, we all want to learn how to find that confidence from within. But, I do recommend surrounding yourself with people who build you up rather than put you down. Sometimes, people’s own insecurities can cause them to criticize subconsciously. As I age, I’m more selective with who I like to spend my time with. I prefer positive, open-minded, accepting friends who are genuinely happy for my successes and there to support my failures.  When negative thoughts start to surface, I quickly find something else to focus on. One way is giving back: After a day of volunteering, I feel pretty silly for worrying about my muffin top. Or, when I’m training a client and they tell me they feel better, I also feel better.  Instead of focusing on the negative, I celebrate something every day. Before I go to bed, I think about something that made me happy that day. I Remember What Truly Matters In the midst of life’s most stressful moments, I remember to recognize what I do have. I cherish my family and friends, my career, and my health. I still have days when I feel fat, think negatively, and hate my hair—but they don’t stop me from reframing it to find the positive. I choose inner happiness now, and hopefully you won’t have to wait 50 years to embrace yours, too.

How My Daughter Revolutionized My Fitness Routine

I’ve always been told that having children will change your life forever. This is undoubtedly true—your love expands to depths that are indescribable. But I never expected that having children would revolutionize the way I view and support my fitness routine.  (Photo: Alexander Kusak) Pre-Baby Fitness Goals Prior to having my daughter, I worked out every day. If it wasn’t for at least an hour, and at a high-intensity, I was convinced I didn’t get a “good workout.” Back then, my main purpose behind working out was to be fit and healthy, but if I’m being completely honest, my “why” was really to make sure I “looked” fit.  Unfortunately, my mentality towards achieving fitness was void of tuning into how I felt on any given day. I was constantly pushing myself without taking the time to ask questions like,  “Am I tired? Could I use a rest day?”   “Am I under a lot of stress? Would I benefit more from a long leisurely walk than an insanely intense workout?”  “Are my muscles really sore? Would doing yoga be a better way to support my recovery today?”  It took having a child for me to begin shifting my mentality toward achieving whole-body health and fitness. Becoming More In-Tune With My Body It wasn’t until I was well into my first pregnancy with my daughter that I began to feel a shift in my body. While I was growing a little human being inside me, I suddenly started to notice signs indicating what my body was capable of doing or not doing. My body was adamantly telling me to shift my priorities and listen more carefully to its needs versus doing what I thought I needed to do to be “fit.” This was the beginning of my search for a more diverse fitness routine that would better support my “new” body and reality. After giving birth to my daughter, I transitioned into a new phase of life, which came with a new outlook on life and health in general. To say this transition was difficult would be an understatement. It was really, really hard. I was navigating new experiences and responsibilities, now with less time and energy (hello, constant feedings, diaper changings, working full-time and lack of sleep) while also trying to maintain my healthy lifestyle on the same level as I did pre-baby.  Understanding My Body’s Limits As you might imagine, trying to be and do it all was beginning to take a toll on me. And my daily feelings that I was failing to meet my fitness goals added unnecessary stress. I quickly realized that my expectations were unrealistic for this stage of life. I knew I needed to shift my perspective and revolutionize the way I viewed my fitness routine, whether I liked it or not. Everyone can relate to experiencing a new season of life in some way. It could be starting a family, caring for a sick loved one, moving to a new city, starting a new career, etc. Does a new season, with new variables in life, mean we just stop investing in our health? No. Should I just stop exercising because I’m tired every day from caring for a newborn? No. I wasn’t going to give up on exercise altogether; it was too important to me. I just needed to redefine what exercise, or as I like to call it, “movement,” looked like for me. I let go of my past, reset my expectations, and did my best to embrace changes as they came. My Post-Baby Fitness Routine And there were a lot of changes. I began to celebrate a 10-minute yoga session while my daughter napped. I savored a walk—brisk or slow—while pushing her in the stroller. I included her in my workout videos and just had fun with it. It’s been a tough but incredible learning experience as I’ve walked through this new phase of life. Most importantly, I’ve learned that when you tune into what your body needs versus listening to external factors or being trapped by what you have always done, you begin to feel a new sense of freedom and empowerment. I have learned that life is dynamic, and so is our health. And, to optimize our health, I believe we must evolve with our ever-changing lives. We must listen to our inner voice at all times, even if it feels easier not to. My Ever-Changing Fitness Journey Fast-forward to today: I now have two children. My daughter is 5, and my son is 3. Once again, life has changed and so has my fitness routine to match my energy level, my priorities, and my goals. Today, we like to have family fitness time together, and my “why” has become so much bigger than myself.  My needs and goals have stretched far beyond a desire to “look” fit. I want to be and feel fit and healthy because I want to feel energized enough to keep up with my kids all day. I also know that being healthy will support my mental health and allow me to be a positive influence on my kids’ health. Family Fitness Resources Fitness is a journey that changes through the different stages of your life. Starting a family can sometimes make it difficult to maintain strict fitness goals and routines. If you’re looking to start a new fitness routine that fits into your new phase of life, or want to begin incorporating family fitness time into your days, here are a few free resources that have supported our family fitness goals over the years: Yoga for kids  Hundreds of simple, at-home workouts Our favorite large exercise & yoga mats for you and your family  Affordable Rebounder designed for adults and children Your Fitness Journey What type of fitness routine makes sense for you right now? It’s okay if it’s not the same as it was 10 years ago or even five months ago. If it’s time for a change, try to let go

How Ketamine Works for Mental Health

Originally used as an anesthetic, and more recently thought of as a recreational party drug, ketamine is emerging as a groundbreaking treatment for a wide range of mental health conditions.  At low doses, ketamine dissolves barriers like ego and defense mechanisms, creating space for personal growth and self-discovery.  We recently spoke with Dr. Mike Dow, a specialist in psychotherapy and brain health, who explained in our recent podcast how ketamine has the ability to facilitate major spiritual growth. This therapeutic process can guide individuals towards a more purposeful, wellness-oriented life. Dr. Dow is currently undergoing training with a psychiatrist who uses a specific ketamine protocol, integrating it with psychotherapy and meditation to unlock the subconscious mind.  Pretty fascinating stuff! Here’s more of what we learned from Dr. Dow’s podcast episode. Ketamine’s Impact on the Brain Scientifically, ketamine operates on multiple levels. It reduces brain inflammation, elevates neurotransmitter levels, and promotes neural growth. This means it can effectively reverse damage caused by trauma and poor dietary habits. Additionally, it deactivates the brain’s Default Mode Network (DMN), known for rumination and worry, allowing individuals to tap into their “higher self.” This highlights ketamine’s ability to treat conditions like depression, addiction, and eating disorders. It’s even been shown to be more effective than traditional antidepressants.  The Role of Lifestyle in Mental Health Lifestyle choices are crucial in maximizing the impact of ketamine therapy. Fundamental aspects of health, including optimal brain function, quality sleep, stress management, and a nutritious diet, play a major role in reinforcing the effects of treatment. Unhealthy habits, such as excessive sugar consumption, not only contribute to conditions like brain fog but have also been linked to brain atrophy. Dr. Dow emphasizes the importance of maintaining neurotransmitter balance, reducing inflammation, and continuously stimulating the brain with novel experiences for sustained mental wellness. Behavioral Strategies in Conjunction With Ketamine In Dr. Dow’s approach, behavioral replacement therapy complements ketamine treatment. This method encourages substituting dopamine-releasing fatty foods with activities that provide similar neurotransmitter releases in healthier forms. Coupled with lifestyle adjustments such as fiber-rich diets and practices like intermittent fasting, individuals can achieve sustained serotonin and dopamine levels, establishing a solid foundation for mental health. A Comprehensive Approach to Mental Wellness The insights shared by Dr. Mike Dow on the Living a Nutritious Life Podcast underscores the potential of ketamine as a revolutionary tool in mental health care. With its impact on the brain, its potential in treating various mental health conditions, and its powerful effect with behavioral and lifestyle strategies, ketamine therapy is paving the way for a new frontier in mental wellness. (Image: Unsplash) Want to learn more about ketamine and its therapeutic uses? Check out this episode of the Nutritious Life podcast.

6 Home Organizing Tips to Make Your Home Feel New Again

A new year brings a new start. Normally, we have our list of resolutions: our promises to get to the gym, not to procrastinate on our projects, and spend more quality time with friends and family. Unfortunately, studies show most of us will have abandoned our resolutions by mid-month.  Yikes! This year, let’s try a different approach. Instead of a making new resolutions, let’s resolve to set up our home in a way that helps us reach our goals.    Our homes continue to be our everything space—workplace, school, gym, restaurant, and more. So, it’s important to create mindful areas to achieve our goals. Take a good look at your list of intentions and compare it to how your home is actually being used. Perhaps your work has swallowed up the dining room table. Sit-down meals with the family have turned into eating in front of our individual devices. Or, your kids are taking Zoom schooling on their bedroom floor and on the kitchen counter. Set them up for success by carving out a quiet, distraction-free study nook.  To lead a more organized and inspired life, the space around you must function to meet your new needs. It’s empowering. If your home is organized, your mindset will be, too.  Here are some simple steps to help transform your home into a more comfortable and functional space: Set Goals   Sit down with each family member to determine their 2024 at-home needs. What type of spaces will support their daily goals? If you want a fit and healthy life, do you actually have a place set up in your home or garage to work out? Is your kitchen stocked with what you need for healthy meals? Make a Plan Determine what room or space fits each family member best, based on their daily goals. You can either restructure a portion of a room, or you can actually swap!  For instance, does your child need better study habits? Have them swap rooms with a sibling for a new fresh space with a new desk to inspire focus. Also, take a look at shared spaces. Is the living room unused for most of the day? Change a portion of it into an office or workout space.  Make a detailed plan of how and when you’ll use each room. Arrange the new layout to actually function for your new goals and inspire work, study, and workout habits. If a space has multiple functions, be sure you’ve arranged ways to quickly transform the space from one use to another. Think trays and baskets to whisk the old use out and the new use in. Measure Save yourself major headaches by using a measuring tape. Make sure all the furniture will actually fit in the new layout. You can make drawings of each room to scale and use scale cut-outs of each piece of furniture—à la paper dolls. Move your new design layout around with your fingertips a few times before you actually do the heavy lifting. Design Here comes the fun part! Each person gets to design their new space. The designs can be full-room swaps or just moving specific furniture pieces from one room to another. Or, perhaps it’s as simple as adding functional accessories. The “game show” challenge is to design the space with the furniture and accessories that you already own. Maybe Jack’s desk is really the right size for Bella’s homeschooling now? She can make it her own by sanding it down and painting it her favorite color. Has mom’s work taken over the dining room table? Place trays on the table for mom to keep her work items. That way, she can easily remove it at the end of the day. Voila! There’s actually a clear table when it’s time for dinner. Swap, Move, & Clean This is a big job but it will be so much better on the other side of the transformation. Move everything out of the chosen room. Clean each room until it sparkles.   Decorate & Move In Once clean, it’s time to add all of the chosen design elements, decorate, and rearrange the furniture from the full-room swaps to adding functional accessories and furniture to portions of rooms. Don’t forget to hang wall art. Handle every detail down to hanging the new occupant’s name on the door. You’ll all fall in love with your home all over again. That night, your child gets to sleep in the new room that they helped design! Or, you get to read a book in your new, QUIET office. Each new space is now clean and organized, and its new design will inspire you to turn your resolutions into habits.  Your freshly transformed and functional home will give you the gift of peace of mind. You’ll emerge satisfied that you and your family were able to stay on track and make those resolutions realities.  When your space functions as you need it, you feel more organized and supported. (Images: NorthStar Moving)

The Skin-Credible Benefits of LED Light Therapy

In recent years, LED light therapy has gained popularity as a noninvasive and effective treatment for various skin conditions, like dry skin, hair loss, and acne, and other health issues. It works by exposing your skin to different wavelengths of light. The light penetrates your skin at varying depths, triggering different reactions.  From reducing inflammation and promoting collagen production (who doesn’t love that?), to improving overall skin health, LED light therapy offers a range of benefits that make it an exciting new treatment in the beauty and wellness industry. What Does LED Light Therapy Do? LED light therapy utilizes different light wavelengths to target specific skin concerns and other health issues. The most common wavelengths used in LED light therapy are red and blue light. Here’s what each therapy targets:  Red light therapy: Known for its ability to stimulate collagen production, reduce inflammation, and promote healing, making it an ideal choice for anti-aging and skin rejuvenation treatments.  Blue light therapy: Effective in killing acne-causing bacteria and reducing breakouts, making it a popular choice for treating acne and other skin blemishes. 4 Benefits of LED Light Therapy LED light therapy has wide-reaching benefits for our skin and inflammatory system. But most importantly, it’s convenient. Treatments typically last around 20 minutes—quick enough to fit into your lunch break! If you make an effort to incorporate this therapy into your daily routine, you may notice improvements in the following areas.  Skin Rejuvenation and Anti-Aging LED light therapy, particularly red light, has been shown to stimulate the production of collagen and elastin, which are essential for maintaining skin elasticity and firmness. This can result in reduced fine lines and wrinkles, leading to a more youthful and radiant complexion. Acne Treatment Dealing with the joys of adult acne? The antibacterial properties of blue light make it an effective treatment for breakouts. By targeting the bacteria that cause acne breakouts, blue light therapy can help reduce inflammation and improve overall skin clarity, making it a valuable option if typical over-the-counter creams aren’t working. Wound Healing and Inflammation Reduction The use of LED light therapy has been found to promote faster healing of wounds and reduce inflammation, making it helpful for folks recovering from injuries or surgery. Because LED light therapy accelerates the body’s natural healing processes, it can significantly improve recovery times. Pain Management Beyond skincare, LED light therapy has also been utilized for pain management. Studies have shown that certain wavelengths of light can help alleviate pain and discomfort associated with conditions such as arthritis, muscle soreness, and joint pain, offering a non-invasive and drug-free alternative for pain relief. LED light therapy offers a spectrum of benefits that extend beyond traditional skincare, making it a valuable addition to any wellness routine. Whether you’re looking for radiant, youthful skin or are dealing with health issues like psoriasis or eczema, the benefits (and convenience!) of LED light therapy make it worth adding to your routine. (Image: Unsplash) Watch Episode 3 of Living a Nutritious Life Podcast with Keri Glassman: Brain Workouts and LED Light Therapy: Sharpen Your Mind with Dr. Patrick Porter

5 Surprising Reasons You’re Always Tired 

Can’t figure out why you’re tired all the time? The obvious answer is that you’re probably not sleeping enough. After all, very few people are getting the recommended seven to nine hours per night.  RELATED: 6 Tips for Better Sleep But there are other, not-so-obvious factors that may be affecting your energy levels. From what and how you’re eating to the hormones circulating throughout your body—it’s all connected. If you’ve conquered your insomnia but still feel like you’re always dragging (or running on caffeine), consider these possible causes. 5 Common Causes of Fatigue  You’re Dehydrated  Studies suggest that even mild dehydration can mess with your energy levels, causing fatigue and making it difficult to concentrate. You should be drinking (on average) 64 ounces a day. If you have trouble making that happen, consider these tips to make your H2O more exciting. You’re B12 Deficient  B vitamins are often called “the energy vitamins.” Specifically, not getting enough B12 can make you feel weak and tired. Vegans and vegetarians are especially at risk for B12 deficiency. Follow this advice to try to get enough in your diet, or you may need to supplement. You’re Not Eating Enough Protein  Carbs give you fast energy, but protein takes longer for the body to break down, giving you sustained energy. Especially if you’re frequently exercising, you may not realize how much protein is required to help your body repair and build muscle. Salmon is a great option since it’s filled with protein and delivers those beloved B vitamins. You’re Eating Too Infrequently Long stretches without fuel can leave you running on empty. Eat small meals or snacks every three to four hours to keep your energy level steady. Just remember to avoid sugary snacks since high-sugar foods will only provide a quick rush and then an energy crash. You’re Thyroid Is Out of Whack Countless people are walking around with undiagnosed thyroid issues that lead to constant fatigue and weight gain. According to UCLAHealth.org, some symptoms include joint or muscle pain or weakness, a puffy face, and unexpected weight gain. If your symptoms seem to match, consider heading to your MD for tests. Of course, don’t forget: While any of these scenarios may be draining your energy, fixing them won’t negate the need for a good night’s sleep…every night.

9 DIY Beauty Products You Can Make With Healthy Foods

Brilliant, simple ways to incorporate the nourishing foods and spices you already stock in your kitchen into your beauty routine.

5 Ways to Fight Winter Skin With Food

Winter skin is upon us. Was that a collective sigh I just heard? When the temperature drops, we all love rocking cozy sweaters, colorful scarves, and fuzzy earmuffs. But the flaky skin, scaly patches, and hard-to-reach itches are the not-so-beloved aspect of this season. Rather than succumbing to winter’s wrath, try combatting winter skin from the inside out. Eating certain healthy foods and applying others topically can give your skin a smooth, rosy glow no matter how cold it gets. 5 Ways to Fight Winter Skin With Food 1. Tea Baby, it’s cold outside! So why not curl up with a warm cup of tea? While you might not be as thirsty in winter as you were during the summer heat, staying hydrated in the cold is equally essential. Drinking 8–10 glasses of water or tea per day can help flush out toxins, prevent the skin from drying, increase cell turnover, and keep your skin young and fresh. Just be sure to combine drinking plenty of water and/or tea with applying plenty of moisturizer. Moisturizers help hold water in the skin’s top layer, so they work hand in hand with water. This translates into great, glowing skin despite the harsh winter weather. 2. Orange and Green Food No, we don’t mean M&Ms! Orange veggies, such as carrots, squash, pumpkins, and sweet potatoes, are full of carotenoids. Carotenoids increase our defense against the sun’s damaging UV rays (remember, it’s important to always use sunscreen for protection, even in winter). They also help prevent acne breakouts and flare-ups that can make your skin blemished and blotchy. Try a pumpkin yogurt mask for a little winter skin pampering. Green foods, such as kale and spinach, are full of vitamin C, which can act as a food equivalent of the fountain of youth. Vitamin C helps repair skin by building collagen that wards off those pesky wrinkles. Eat at least one orange and one green food every day and your skin will thank you! 3. Healthy Fats We love fat. We aren’t talking about the kind you find in pie and french fries, but rather the healthy fats found in salmon, avocados, and chia seeds. These foods contain omega-3 fatty acids, which aid in heart health and weight loss. But did you know they also give you healthy skin? They help reduce inflammation and prevent collagen breakdown (translation: less wrinkles). Looking for some healthy snacks? Simply mix 2 tablespoons of chia into your yogurt for an added 5 grams of omega-3s, or sprinkle some flax into a midday cup of oatmeal. One food that’s as good in your belly as it is on your face is avocado. Avocados contain monounsaturated fat and are rich in vitamins A and E. Vitamin E enhances your skin’s collagen production (leading to smoother skin) while sealing in vital moisture. Try this avocado face mask and let this double-duty powerhouse work its magic on your dry winter skin! 4. Colorful Fruit Fruits such as blueberries, blackberries, and cranberries are rich in antioxidants. Antioxidants not only fight damaging free radicals in your body, but they also can fight those winter skin blues! Antioxidants help protect your skin against damage caused by the sun and harsh cold weather conditions. Blueberries have the added benefit of containing compounds that slow wrinkles and the effects of aging. Think of antioxidants as your youth elixir, keeping you beautiful, ageless, and energized no matter what the weather has in store. 5. Salmon Not only is it a delicious source of protein, but salmon is also full of skin-enhancing omega-3 fatty acids. Omega-3s allow the skin’s ceramides to hold onto water more effectively. Ceramides act as the glue that keeps cells locked together, forming a barrier that keeps hydration in. When ceramides deplete, skin grows dry and irritated.  The healthy fats in salmon moisturize the skin from the inside out, reducing the inflammation that leads to dry skin and psoriasis. Salmon is also packed with vitamin E and zinc—both vital nutrients for maintaining supple skin (and strong hair and nails!).  Consuming salmon just twice weekly helps your skin hold onto its natural moisture, plumps your fine lines, speeds up the healing of breakouts and rashes, and prevents dehydration and roughness during harsh winter weather.  (Image: Shutterstock)