PROTEIN… What does your body require And why? Can you have too much? Are all Proteins the same ?
Protein is an important nutrient and should be making up a large percentage of your diet (calorie intake). These numbers vary from person to person. According to the Centers for Disease Control and Prevention, you should obtain 10 to 25 % (at a minimum) of your daily calorie needs from proteins. If you are actively working to increase your strength and muscle mass, then protein is very important and should be closer to 35% of your diet. If your not it still has a significant role in your diet.
But are all proteins the same? The answer is No! Perhaps you have noticed just about everything advertises the grams of protein now… But what they are not telling you is that there are different types of proteins.
Most people have no idea that Proteins, such as from eggs, form many basic building blocks of life.
Proteins are macronutrients that support the growth and maintenance of body tissues.
Amino acids are the basic building blocks of proteins and are classified as essential or non-essential. Essential amino acids are obtained from protein-rich foods such as meat, legumes and poultry, while non-essential ones are synthesized naturally in your body.
Here are Types of Protein and Their Function…
Hormones are protein-based chemicals secreted by the cells of the endocrine glands. Usually transported through the blood, hormones act as chemical messengers that transmit signals from one cell to another. Each hormone affects certain cells in your body, known as target cells. Such cells have specific receptors on which the hormone attaches itself to transmit the signals. An example of a hormonal protein is insulin, which is secreted by the pancreas to regulate the levels of blood sugar in your body.
Enzymatic proteins accelerate metabolic processes in your cells, including liver functions, stomach digestion, blood clotting and converting glycogen to glucose. An example is digestive enzymes that break down food into simpler forms that your body can easily absorb.
Also known as fibrous proteins, structural proteins are necessary components of your body. They include collagen, keratin and elastin. Collagen forms the connective framework of your muscles, bones, tendons, skin and cartilage. Keratin is the main structural component in hair, nails, teeth and skin.
Antibodies, or immunoglobulin, are a core part of your immune system, keeping diseases at bay. Antibodies are formed in the white blood cells and attack bacteria, viruses and other harmful microorganisms, rendering them inactive.
Storage proteins mainly store mineral ions such as potassium in your body. Iron, for example, is an ion required for the formation of hemoglobin, the main structural component of red blood cells. Ferritin — a storage protein — regulates and guards against the adverse effects of excess iron in your body. Ovalbumin and casein are storage proteins found in breast milk and egg whites, respectively, that play a huge role in embryonic development.
Transport proteins carry vital materials to the cells. Hemoglobin, for example, carries oxygen to body tissues from the lungs. Serum albumin carries fats in your bloodstream, while myoglobin absorbs oxygen from hemoglobin and then releases it to the muscles. Calbindin is another transport protein that facilitates the absorption of calcium from the intestinal walls.
Located on the outer part of the cells, receptor proteins control the substances that enter and leave the cells, including water and nutrients. Some receptors activate enzymes, while others stimulate endocrine glands to secrete epinephrine and insulin to regulate blood sugar levels.
Also known as motor proteins, contractile proteins regulate the strength and speed of heart and muscle contractions. These proteins are actin and myosin. Contractile proteins can cause heart complications if they produce severe contractions.
The truth is that if you eat a balanced diet, then you should be able to get all the protein you need from your food.
It doesn’t matter if you are vegan, vegetarian or you enjoy meat, there are plenty of sources of protein available for you to choose from. Although I should add if you do not eat meat it can be much more difficult. Many vegans and vegetarians do not realize they are not consuming enough protein of different types. When you have a special diet it requires time, energy and education.
We all know that protein is an important nutrient for any and all health and fitness enthusiasts, yet what many people don’t know is that there are actually health risks involved with taking too much protein.
Some of the symptoms include:
* Excessive Weight gain – Your body only needs a certain amount of protein on a daily basis. This amount will vary depending on your age, sex and also the types of exercises you do and the energy you expend. When you are consuming more than you need, it can be stored as fat on your body.
* Digestive problems – Having intestinal upsets, such as gas or diarrhea, are a common side effect of too much protein. Protein is not easily digested, consuming it in large amounts can stress out many organs and entire systems in the body.
* Decreased function of liver – is only one example (although a very serious one) Ammonia is formed in the body when protein is ingested, usually the ammonia will be quickly dealt with by the liver and there will be no health issues; however when there is an excessive consumption of protein the liver has to work overtime and can become sluggish.
* Impaired function of the brain – these effects can be misinterpreted, often not enough rest is blamed. If the liver has become sluggish due to excessive protein consumption, then an increase of ammonia as well as other toxins can form in the blood which can be harmful to the functioning of the brain.
Please relax! Chance are you are not consuming to much protein. You would need to be consuming a lot of protein before you start experiencing some of the more concerning health risks. The best way ensure you are having enough but not too much protein is to enjoy a balanced diet that is appropriately rich in protein to suit your own needs.
There are literally thousands of different protein supplements, all of which claim to be the best means of achieving your fitness goals. If you feel that you will benefit from an extra source, or you know you don’t get enough protein in your diet, then consult a nutritionist before grabbing a protein supplements. Not all are created equally!
In Conclusion … Eat a Balanced diet because your body needs a lot of different ingredients to make healthy cells that do their jobs well. Mix it up … Try new unprocessed foods especially fruits and vegetables when they are in season! The human body is amazing give it the fuel it needs!
Have a fantastic day … Make healthy choices and enjoy every second!
Yesterday is history –
Tomorrow is a mystery –
Today is a gift … that’s why it is called the present 💛
Love Your Wellness Guru- Stacy
Life. Wellness. Health.
The Sun Salutations A (Essential Sequences) is one of my favorite sequences. This particular sequence is not always taught with the auspicious intentions it deserves, the humble Sun Salutation is usually thought of as a beginners introduction to yoga. It is performed in studios around the world and thought of as an energizing sequence that harmoniously links the body, breath, and mind. It can effortlessly revitalizes every aspect of your being. From the physical, as a fantastic total body toning routine and circulatory energizer. To spiritual uplifting you before your day had begun or after it has started to take its toll on you.
Many argue that the translation to the English “Sun Salutation” doesn’t capture the intention and experience of the word namaskar. ‘Salutation’ has little to do with the heart and life. Namaskar means ‘to bow,’ to recognize with your whole being. Reaching up, bowing forward to the earth in prostration. Which is intense, the meaning is inherent in the movement.
Surya Namaskar embodies yoga of the West, It is intensely physical but when done correctly. It is also equally used to uplift the spirt. So much of the yoga today reflects both ancient and modern ideas.
Understanding the meaning will allow you to better focus on the healing energy of the sun and your connection everything around you As you grow in your own practice.
First and for most Breath & Mantra Drive Surya Namaskar
To enjoy the full experience of Surya Namaskar
•First, let the breath lead the movement.
•Each inhalation and exhalation should draw you into and through the next pose (not be forced to fit a predetermined pace).
•Take the time to fully contemplate the meaning of Surya Namaskar (a sense of authentic gratitude to the sun, the Earth and your Life).
•I highly recommend adding a mantra to the movements. (With mantra you are able to clear the mind and focus on positive) (you can use any sacred sound, including Om, on the exhalations. If it feels more comfortable)
•Try practicing outdoors, in the presence of the sun. Experiencing Namaskar outside of a studio is a completely different experience! 💛
🔆Please Practice Sun Salutations in the Morning 🔆
Although Sun Salutations can be practiced at any time of the day, early in the morning is considered one of the best times for yoga and meditation practice .
🌟Starting you day on the right foot !
The mind is most calm and clear before you have begun your day. The hour just before sunrise is called Brahma muhurta “time of God”. It makes little difference if you are or are not a religious person, starting your day with a clear, happy head and an energized body always sounds wonderful! Hopefully early in the morning you can be alone, without demands and distractions. Take this time for your well being! Rising early can also provide a greater intention for your day.
Sun Salutations can awaken the body, focus the mind, and connect to a sense of gratitude for the new day!
This simple morning ritual whenever you wake up can change your outlook on the day and positively effect every area in your life. Bring the attitude of the Sun Salutation to your heart and mind, use it to allow sun shine and gratitude for this and everyday inside your heart.
Sun Salute: Classic Surya Namaskar Yoga Sequence
Start by establishing equal weight on both feet and a tall, bright posture through the spine and crown of the head. Bring your palms together in front of the heart center. Pause and imagine a sun at your heart, shining brighter with each inhalation. Sense gratitude for the life-giving energy of the sun, for the prana (life force) that flows through you and all beings.
Urdhva Hastasana (Upward Salute)
Inhale, turn your palms out, and sweep your arms up and overhead. The spine can take a gentle backbend, lifting the heart and expanding the chest. Let this movement be a gesture of opening to life. Gaze up, keeping the forehead relaxed and the face soft.
Uttanasana (Standing Forward Bend)
Exhale and fold forward at the hips. Let the descent be an offering of gratitude. Keep the spine straight as long as you can, then let it softly round into a full forward bend. You can bend your knees to ease strain on your back or hips. At the end of the exhalation, draw your chin in and gaze at your legs.
Ardha Uttanasana (Half Standing Forward Bend)
Inhale and lift your chin, your chest, and your gaze. Stay rooted through strong legs, reaching down through your heels. Press your hands into your shins to help lift your heart and straighten your spine. Savor this smaller movement, letting your breath fill you up.
As a moving meditation, Surya Namaskar develops focus and peace of mind. Let your breath guide each movement, and extend the movement over the entire length of each inhalation or exhalation. Your gaze should follow the direction of movement, linking your mental energy with your physical action. In the spirit of the Sun Salutation, bring to mind and heart a sense of gratitude for life, and let the movement remind you of your connection to something bigger.
Chaturanga Dandasana (Four-Limbed Staff Pose)
Exhale and step or jump back to Plank Pose. On the same exhalation, shift your weight slightly forward, bend at the elbows, and lower your body halfway to the ground until your upper arms are parallel to the floor and close to your side ribs. Be careful not to sink your hips or collapse your core. Let this action be an offering of the heart, a surrendering of the ego, a full-body prostration to the earth. To modify, lower your knees or whole body to the ground.
Urdhva Mukha Svanasana (Upward-Facing Dog Pose) or Bhujangasana (Cobra Pose)
Inhale and press back through your toes to come to the tops of your feet. Simultaneously, press down through your hands and draw your shoulders back to broaden your chest, letting the inhalation expand your heart. Activate your feet and legs to float your kneecaps, thighs, and hips. Lift your gaze past the tip of your nose. For a modification, practice Bhujangasana, keeping your elbows bent and your legs and pelvis rooted to the earth.
Adho Mukha Svanasana (Downward-Facing Dog Pose)
Exhale, tuck your toes under, and use the strength of your belly to pull your hips up and back. Establish a straight line from your wrists through your shoulders, spine, and hips. If this is difficult, you can bend your knees, take your feet wider apart, or lift your heels away from the ground. Relax the back of your neck. Stay for 5 breaths, feeling the flow of breath and holding the pose with strength but not strain. If you need to rest, drop to your knees and bow into Balasana (Child’s Pose).
Feet to Hands (Transition)
At the end of the fifth exhalation, jump or step your feet forward to your hands.
Ardha Uttanasana (Half Standing Forward Bend)
Inhale and lift your chin, chest, and gaze, straightening the spine.
Uttanasana (Standing Forward Bend)
Exhale and fold forward completely, softening the back.
Urdhva Hastasana (Upward Salute)
Inhale, rise fully and radiantly with a straight spine, and look up.
(Tadasana Mountain Pose)
Exhale and return to Mountain Pose. Pause and feel the heart-opening effects of this sequence.
*Yes this is a fantastic way to start your day, can be used alone as a complete yoga pose sequence, or when performed 2 to 5 times during another yoga sequence it will build heat and add intensity.
🔆Sun Salutations 🔆
* Can easily be practiced over ones entire lifetime, although it may appear simple… The poses and intentions are often rushed and not given their full attention.
Take your time 💛 Enjoy Your Life💛 NAMASTE,
Stacy Dunn Phillips
Life. Wellness. Health.
COCONUT~ it seems that everything now-a-days is coconut based! Well, here are #125 amazing facts about coconut. After reading you or someone you love might want to add Coconut into a healthy diet or apply it in a beauty/health regimen.
* coconut oil
* coconut butter
* coconut shreds
* coconut water
* coconut milk and cream
* coconut flour
* and even coconut soya sauce (try it, it’s actually delicious)
Coconut (C. nucifera) belongs to the Arecaceae (Palmae) family and the subfamily Cocoideae.
The flesh of the coconut is very high in healthy fatty acids.
Dietary fats are essential for living. Every cell in our body has a phospholipid bilayer. The word ‘lipid’ means fat. The layer of fat surrounding the cell is selective in what it allows into and out of the cell. It is vital to maintain the flexibility of the cell membrane and allows proteins and receptors to communicate between the inner and outer cell environment.
Fatty acids are also the backbone of hormones and cholesterol (which the body will make if you don’t eat enough of it. So stop avoiding meat and eggs because of their cholesterol levels). They support healthy brain function, neurotransmitter communications, healthy heart function and it keeps our skin and hair hydrated. So eat your fats and preferably raw (but not meats).
What I include in the list of healthy fats:
* Lean meats (turkey, chicken) and dairy
* Fish (omega-3 fatty acids; EPA is especially helpful for brain health and decreasing inflammation)
* Vegetable oils (avocado, olive, sunflower, soy, coconut, avocado)
* Nuts and seeds (almond, peanut, flax, hemp, sesame)
The composition of fat varies depending on the type and processing of the oil. Medium-chain saturated fatty acids make up approximately 90% of coconut oil with a slight contribution of mono-unsaturated fatty acids and poly-unsaturated fatty acids.
What’s so good about Medium Chain Fatty Acids?
Medium-chain saturated fatty acids (MCFA’s) are easily digested, absorbed, and utilized by the body, while freely crossing the blood-brain barrier in the unbound form, which means it can be used by the brain as an energy source but also for neurological health.
What’s also great is that virgin (unrefined) coconut oil is affordable, readily available, delicious and completely natural. It’s also…
* Anti-carcinogenic (prevents the spread of cancer cells and enhances the immune system)
* Anti-microbial/ Infection fighting (bacteria, viruses, yeast, fungi, parasites and protozoa)
* An antioxidant (protects against free-radical formation and damage)
* Improves nutrient absorption (easily digestible; makes fat-based vitamins more available to the body – ie. vitamin A, D, E, K)
* Nontoxic to humans and animals
Coconut Oil for Personal Hygiene and the Body
1. Age Spots (also known as liver spots) – applying coconut oil directly to the age spot will help it fade.
2. After Shave – coconut oil will help heal your skin after shaving without clogging pores. Great for razor burn!
3. Baldness – combine coconut oil with lavender, rosemary, thyme, cedarwood, Jojoba oil, Grapeseed/ castor oil and a little cayenne pepper. Apply three times a day (or before bed) to affected area of hair loss and massage in. Coconut oil and these essential oils supports cell regeneration.
4. Body Scrub – mix coconut oil and salt together and rub all over! Rinse off and your skin will be super soft. You can add in essential oils if you would like a specific smell.
5. Bruises – applied directly to the bruise, coconut oil enhances the healing process by reducing swelling and redness.
6. Bug Bites – when applied directly to a bug bite, coconut oil can stop the itching and burning sensation as well as hasten the healing process.
7. Burns – apply to burn site immediately and continue applying until healed. Will reduce the chances of permanent scarring and promotes healing.
8. Chapstick – just rub a little into lips and it not only acts as a softening agent but it also has an SPF of about 4 so you get a little protection!
9. Cradle Cap – having issues with dry skin on your baby’s scalp? Coconut oil will not only nourish your baby’s skin, it also helps eliminate cradle cap. Just rub a teaspoon onto scalp daily.
10. Dandruff – coconut oil soaks into the scalp moisturizing dry skin and relieves symptoms of dandruff. It also helps to control oil secretion from the scalp, another leading cause of dandruff.
11. Deodorant – coconut oil alone can be used as a deodorant, but even more effective in combination with cornstarch/arrowroot powder and baking soda.
12. Diaper Salve – very comforting on a rashy bum with no harsh chemicals. Also safe for cloth diapers.
13. Eye cream – apply under the eyes to reduce puffiness, bags and wrinkles. Use on the lids in the evening.
14. Face Wash/ Soap – mix equal parts coconut oil with olive oil, almond oil, avocado oil and castor oil and use in place of soap when washing your face. Wet face, rub oil in and leave on for two minutes, rinse and pat dry. One teaspoon should be adequate.
15. Hair conditioner/ Deep Treatment – use as a leave-in hair conditioner by applying a teaspoon of coconut oil to your ends and then running your fingers through your hair to distribute the rest. For a deeper treatment, rub in a tablespoon of coconut oil onto your dry scalp and gently work through to the ends. Put a shower cap on to prevent transfer onto bed linens and leave on overnight.
16. Hair Gel/ Defrizzer – rub a little between your palms and either scrunch into hair (for curly hair) or finger comb in through from scalp to ends (for wavy/straight hair).
17. Healing – when applied on scrapes and cuts, coconut oil forms a thin, chemical layer which protects the wound from outside dust, bacteria and virus. Coconut oil speeds up the healing process of bruises by repairing damaged tissues. Plus, it smells a heck-of-a-lot better than anything from the pharmacy.
18. Lubricant – it is an all-natural, perfectly safe personal lubricant for masturbation and sex. Not compatible with latex!
19. Makeup Remover – use a cotton swab and a dab of coconut oil and you would be amazed at how well it works!
20. Massage Oil – pretty simple; grab some and rub!
21. Moisturizer – simply scoop some out of the jar and apply all over your body, including neck and face. Often lotions are water-based and can dry out your skin even more.
22. Nipple Cream – works great to nourish cracked, sore or dry nipples. Apply to a cotton ball and leave on your nipples between feedings.
23. Acne Skin Fix – prone to oily skin or an oily T-zone? Use a pea sized amount underneath makeup or alone to reduce oil gland stimulation. Often acne prone skin is actually too dry, which signals your glands to produce more oil and clogs the pores.
24. Pre-Shave – coconut oil will prep skin for the pending damage caused by shaving.
25. Skin Conditions – coconut oil can relieves skin problems such as psoriasis, dermatitis, and eczema.
26. Stretch Marks – coconut oil is great at nourishing damaged skin. It may not be the magic stretch mark cure but it will help.
27. Sun Burn Relief – rub liberal amounts of coconut oil into the affected area.
28. Sunscreen – It’s not high, but coconut oil does have an SPF of around 4.
29. Swimmers Ear – mix garlic oil and coconut oil and put a few drops in affected ear for about 10 minutes. Do this 2-3 times a day and it usually works within one or two days.
30. Tattoo Healing and Moisturizer – continued use of coconut oil on tattoos will help keep the pigment from fading. Used on new tattoos, coconut will hasten the healing process and decrease the chance of infection.
31. Toothpaste – there are numerous recipes out there but I just mix coconut oil and baking soda and dab a little of the mix on my toothbrush.
32. Wrinkle Prevention and Wrinkle Reducer – rubbing coconut oil on winkles and sagging skin helps strengthen the connective tissues to bring back that youthful look!
Coconut Oil for General Health and Wellness
33. Breastfeeding – for breastfeeding moms, consuming 3 ½ tablespoons of coconut oil daily will enrich the milk supply.
34. Bones and Teeth – coconut oil aids in the absorption of calcium and magnesium leading to better development of bones and teeth.
35. Digestion – the saturated fats in coconut oil help control parasites and fungi that cause indigestion and other digestion related problems such as irritable bowel syndrome. The fat in coconut oil also aids in the absorption of vitamins, minerals and amino acids, making you healthier all around.
36. Fitness – coconut oil has been proven to stimulate your metabolism, improve thyroid function, and escalate energy levels, all of which help decrease your unwanted fat while increasing muscle.
37. Insulin Support – Improves insulin secretion and utilization of blood glucose making it great for both diabetics and non-diabetic.
38. Lung Function – increases the fluidity of cell surfaces.
39. Nausea – rub some coconut oil on the inside for the wrist and forearm to calm an upset stomach.
40. Nose bleeds – coconut oil can prevent nose bleeding that is caused by sensitivity to weather such as extreme heat and extreme cold. This condition happens when the nasal passages become dry because of cold or dry air resulting to burns and cracks in the mucus membranes so bleeding happens. To prevent this just put coconut oil in you nostrils. Doing this will strengthen and protect the capillaries in the nasal passages.
41. Gum Health – oil pulling with coconut oil offers a two for one health benefit!
42. Stress Relief – relieve mental fatigue by applying coconut oil to the head in a circular, massaging motion. The natural aroma of coconuts is extremely soothing thus helping to lower your stress level.
43. Vitamin and nutrient absorption – makes fat-based nutrients more available to the body – ie. vitamin A, D, E, K
44. Weight loss – the saturated fats contribute to weight loss and controlling cravings.
45. Mental Cognition and Productivity – medium chain triglycerides freely pass the blood-brain barrier and allows an alternate source of energy to improve cognition.
Coconut Oil for Internal Health Problems
– when taken internally it is known for aiding, preventing, and relieving these health issues
46. Acid Reflux/ Indigestion – if taken after a meal
47. Adrenal and Chronic Fatigue
48. Allergies – seasonal hay fever
49. Alzheimer’s/Dementia –
50. Asthma – even in children
52. Bowel function – constipation, IBD (inflammatory bowel disease), gut infections
53. Bronchial Infections and Cystic Fibrosis
54. Cancer – has been shown to prevent colon and breast cancer
55. Candida Albicans
56. Cholesterol – improves HDL (‘good’ cholesterol) to LDL (‘bad’ cholesterol) ratio in people with high cholesterol
57. Poor Circulation – feeling cold all the time or edema, especially in the extremities, apply coconut oil to the skin in a light circular pattern towards the heart.
58. Colds and Flues – as an anti-microbial and anti-inflammatory agent
59. Mild Depression and Cognitive Dis-ease– in conjunction with CBT (cognitive behavioural therapy), fish oil and other treatment strategies
60. Diabetes – helps keep blood sugar levels stable and helps with cravings
61. Epilepsy – known to reduce epileptic seizures
62. Flaky, Dry Skin – poor oil intake often results in dry skin and dandruff
63. Gallbladder Disease – dietary oils can help increase bile flow, which can be helpful for gallbladder issues, but possibly harmful (ie. Gallstones)
64. Gas – foul gas is often due to imbalance in the gut bacteria. Coconut oil is a mild anti-microbial to help re-establish healthy gut flora
65. H. pylori – oral intake. Occasionally, antibiotic treatment may be necessary.
66. Heart Disease – protects arteries from injury that causes atherosclerosis
67. Hemorrhoids – can applied externally or internally twice a day
68. Hot Flashes
69. Immune System Builder
70. Irritable Bowel Syndrome – alternating diarrhea and constipation are key signs of IBS
72. Kidney Disease and Stones – aids in dissolving small stones
73. Liver Disease
74. Lung Disease
76. Mental Clarity
77. Menstruation Relief – regarding pain/cramps and heavy blood flow
78. Migraines – with regular use
80. Periodontal Disease and Tooth Decay
81. Prostate Enlargement – BPH, benign prostatic hyperplasia
82. Stomach Ulcers – helps soothe stomach lining and limit H. pylori growth
84. Thyroid Function – can help regulates an overactive or underactive thyroid
85. Urinary Tract Infections and Bladder Infections
Coconut Oil and Topical Health Problems
– when applied topically it is known for aiding, relieving, or even curing these health issues
86. Acne – Often acne prone skin is actually too dry, which signals your glands to produce more oil and clogs the pores.
87. Head Lice – topical application
88. Allergies/Hay Fever – rub a little inside the nostrils for quick relief. The pollen will cling to the oil.
89. Athletes Foot
90. Toenail Fungus
91. Back Pain and Sore Muscles
92. Boils and Cysts
94. Circumcision healing – coconut oil can help with healing.
95. Decongestant – rub coconut oil on the chest and under the nose when congested from a cold or allergies
96. Ear infection – place a few drops of coconut and garlic oil inside the ear twice daily for relief from pain. Also fights the infection itself.
97. Genital Warts – genital warts often go away on their own after 2 years of the initial infection. Addition of topical coconut oil application over 6 month may be helpful
98. Gum Disease, Gingivitis and Canker Sores – use as a toothpaste or rub directly on gums
99. Herpes – applied topically and taken internally
100. Hives – reduces the itch and swelling
101. Pink eye – applied around and in the eye
BONUS: Coconut Oil and Pets/ Animals
Check with your veterinarian but the recommended dosage for animals is 1/4 teaspoon for every 10 pounds of body weight twice daily.
102. Aids healing of digestive disorders – like inflammatory bowel syndrome and colitis
103. Aids in arthritis or ligament problems
104. Aids in elimination of hairballs and coughing
105. Promotes the healing – when applied topically to cuts, wounds, hot spots, dry skin and hair, bites and stings
106. Clears up skin conditions – such as eczema, flea allergies, contact dermatitis, and itchy skin
107. Disinfects cuts – and promotes wound healing
108. Great for dogs and cats for general wellness – Just add a teaspoon to their water bowl daily.
109. Helps prevent or control diabetes
110. Helps sedentary dogs feel energetic – Medium-chain triglycerides (MCTs) have been shown to improve brain energy metabolism and decrease the amyloid protein buildup that results in brain lesions in older dogs.
111. Helps reduce weight – increases energy
112. Improves digestion and nutrient absorption
113. Makes coats – coat becomes sleek and glossy, and deodorizes doggy odor
114. Prevents and treats yeast and fungal infections – including candida
115. Reduces allergic reactions and improves skin health
116. Reduces or eliminates bad breath in dogs
117. Regulates and balance insulin and promotes normal thyroid function
BONUS: Other Uses for Coconut Oil
118. Chewing Gum in Hair Remover – just rub some coconut oil over the stuck chewing gum, leave in for about 30 minutes, then roll the gum between your fingertip. Voila! It’s out!
119. Goo Gone – just mix equal parts coconut oil and baking soda into a paste. Apply to the “sticky” area and let it set for a minute. Then scrub off with an old toothbrush or the scrubby side of a sponge.
120. Insect repellent – mix coconut oil with peppermint oil extract and rub it all over exposed skin. Keeps insects off better than anything with DEET! Tons safer too.
121. Moisturizing and cleaning leather products
122. Oiling wood cutting boards and wood bowls
123. Polishing Bronze – all you have to do is rub a little oil into a cotton towel and then wipe down the statue. It cleans and helps deepen the color of your bronze.
124. Polish Furniture – coconut oil with a little bit of lemon juice to polish wood furniture. However, I recommend you test it first on a very small, unobtrusive part of your furniture to make sure it works the way you’d like.
125. Seasoning cookware
Did I miss any? Do you use coconut oil for something not on the list?
I am always excited to find new ways to implement coconut oil!
There’s a reason everyone’s going crazy for coconut oil, give it a try and see the results for yourself! Pick up some cold-pressed extra virgin coconut oil (free of artificial fragrances and phthalates—entirely chemical-free) and enjoy all of the benefits!
Stacy Phillips 💛 Life. Wellness. Health.
Managing stress usually starts with time management! Making time for the things we love- along with what we MUST accomplish and balancing the rest!
Managing your to do list is sometimes about managing your “to don’t” list.
You simply don’t have the resources, mental or physical, to tackle everything thrown at you. Busy people are busy because they have a lot of responsibilities. The to do list that you create should not reflect everything that you have to do, but everything that’s on the table. You can then use a prioritization scheme to decide what to do and what to drop.
Here are 3 tips for building your to do list:
1. Write your to dos, and to don’ts. It gives you boundaries and clears your mind.
2. Write everything down. Struggling with what to write and what not to write is not worth your time.
3. Evaluate carefully your “critical and do now” tasks. If it no longer belongs there, move it out and worry about it later.
That should leave you only with one subset of items you ever have to worry about. Using the 4-quadrant method, the things to do are on the upper left, the things to plan for (important but not due anytime soon), are on the upper right quadrant, the stuff you should try avoid go to the bottom left, and everything else go the bottom right.
Once you understand the principles behind the Priority Matrix, you’ll probably find that you apply it quickly and intuitively to new tasks and projects.
When building your to do list: write everything you need to do, but it’s better that you don’t do all of them, and perhaps not in the order in which you wrote them down. So let’s end with a brief time management strategy.
•Prioritize, prioritize, prioritize. Do it early. Do it often. And don’t be afraid to change it!
I love this breakdown for my office day 💛
•Use your scores to plot these activities in one of four quadrants:
•Quick Wins (High Impact, Low Effort)
are the most attractive projects, because they give you a good return for relatively little effort. Focus on these as much as you can.
•Major Projects (High Impact, High Effort)
Major projects give good returns, but they are time-consuming. This means that one major project can “crowd out” many quick wins.
•Fill Ins (Low Impact, Low Effort)
Don’t worry too much about doing these activities – if you have spare time, do them, but drop them or delegate
them if something better comes along.
•Thankless Tasks (Low Impact, High Effort)
Try to avoid these activities. Not only do they give little return, they also soak up time that you should be using on quick wins.
*Tip:Once you understand the principles behind the Action Priority Matrix, you’ll probably find that you apply it quickly and intuitively to new tasks and projects.
•Now start using this Amazing Tool•
Feel free to print this picture it’s a great worksheet
Buy a note book you don’t mind caring with you everywhere you go (this is what I do) each morning I drawl a big “+” in the center of the page on the left leaving the page on the right for notes
Grab a scratch piece of paper and simply follow the steps !
*It’s so easy to become organized! If you have the right tools !
List the major activities that you want to or need to complete.
Score these on impact (from, say, 0 for no impact to 10 for maximum impact), and on effort involved (from, say, 0 for no real effort to 10 for a major effort).
Plot the activities on the Priority Matrix, based on your scores.
Prioritize appropriately, and delegate
or eliminate low-impact activities.
Use common sense to interpret the lines that separate the four quadrants. After all, there’s only a small difference between a *impact activity defined as a “thankless task” and a *impact task defined as a “major project.”
There is no better way to organize your day !
Have a Fantastic Wednesday, Amazing Week, Wonderful Month and enjoy every second living a productive, happy, healthy life !
💛, Stacy (your wellness guru)
I’m on Instagram…. life.wellness.health my page is dedicated to living a healthy well balanced life full of joy! Feel Free To Follow Me !
Health With Balance •
A Healthy Living Consult
Balance is the key to Wellness and living a full happy life ! No one thing without another will bring health!
I can show you the importance of balance. Without it you will find all of your efforts will take you in a endless cycle. If you want a healthier you …it is possible! Adding small changes one at a time, you can achieve sustainable balance and health. This is my passion and as a Wellness Consultant I have the pleasure of doing this everyday.
Your body works as a perfect machine. Would your car run without fuel or with no air in the tires? Think of your body and its health as a whole. Each section on this wellness wheel will affect the other sections.
One basic example is sleep … You might not be able to sleep because of one or more of these reasons. It could be environmental? Something as simple as your bed, or a more difficult problem to solve, possibly noisy neighbors? You could be depressed? You might need more time with others, to be more social? Maybe your job is very demanding and you have been working late? People that become emotionally overwhelmed as a result of a taxing relationship or caregivers with no time off, often find them selves exhausted and yet unable to sleep. No mater the reason, sleep the quantity and quality affects countless systems in the body. Not only does your body require rest to repair itself. Your brain stores important details and memories while you sleep. Also if it notices a pattern, a continuous string of inadequate amounts of sleep. Your unconscious mind will make decisions to insure your wellbeing. As far as your brain is concerned there is no good reason to go without sleep … Something must be wrong! Things must be set in motion to assure your survival. This often comes up when discussing weight loss. Without adequate sleep your unconscious mind determines that you will be active for long periods of time. It then begins to start actions in motion. Many of which you will never realize; one you may notice results in a slower metabolism. Your amazing brain sends out instructions to begin creating chemicals that will slow your metabolism. By slowing down your metabolism you will burn the calories you take in and your stored fat at a slower rate. Allowing you to space out how quickly your body uses its fuel, insuring you will not run out of energy or waist away. Truthfully, in extreme conditions a slow metabolism could save your life.
Now that I understand how my body works I am thankful that my brain has prime directives, all of which have my wellbeing at the top of the list.
•With education comes the power to create change•
Here are the seven components to a healthy you!
•Your world , Your community, Your home
•Accumulating knowledge, Growing as an individual
• Becoming an active part in your community. Enjoying time with family and friends. Developing a feeling of purpose and a deep connection with others.
• Taking care of your body after all it’s the only one you will get! Enjoying exercise, not just the workout at the gym but all forms. Keeping you body in motion. Understanding the true meaning of a health diet. Giving your body the fuel it requires. Not only learning the benefit to Clean Eating but living it! Letting your body recover and rest. Sometimes we must sit down and rest; sometimes we need Sleep! Adequate amounts of sleep!!! Your body is extremely busy while you are sound sleep. After learning and understanding the important tasks your body must do while you sleep, you may change the way you view sleep all together.
• Everyone must have a purpose. We are wired keep going because we are needed. The most common aspect of spiritual wellbeing is the peace of mind that you are part of a larger picture. It makes no difference if your picture is different than your neighbors. The universe is full of countless unexplainable and incredible phenomenons. Occasionally, science can help us make sense of these phenomenons; then there are others that are beyond explanation. Spiritual wellbeing can give us a feeling of peace when, scientific logic fails us. Our mind needs this desperately as we are faced with obstacles that may make living seem impossible. We need this peace of mind.
• If you love what you do, you will never work a day in your life! Think about the amount of time you spend at work. The percentage of your life you will devote to this area. How could that not effect who you are, your life and your health?
• Your happiness is pivotal to your wellbeing. Mental health is not a joke! Your unconscious mind is making changes and decisions within your body constantly. You cannot mask your emotional well-being when it comes to your unconscious mind. Your unconscious mind loves you and wants you to live a happy fulfilling life. If you are not emotionally well your brain is capable of making you very uncomfortable until changes are made. A few examples would be headaches, sleeplessness, lack of appetite or an over active appetite just to name a few. So make changes if needed. Learn to be more present. Wherever you are be all there. Use mindfulness to enjoy your purpose; allow yourself to feel connected and not overwhelmed. Finally your emotional wellbeing will directly affect your self esteem. Even if you mask your headaches with pain medications and take sleep aids at night. The way you feel about yourself and others will manifest its self in many ways. The affects will change how you interact within every area of your life. All of your circles including your friends, family, and coworkers.