Perform Well on High School Final Exams ... Reduce Stress and Eat for Mental Clarity

Each day we get closer to summer vacation the interest in school lessens as the dreams of what to do in the weeks ahead fills a teen's mind. To fight "summer fever" and find the tenacity and mental clarity on test day, there are a few steps that can be taken.

Research shows that eating a nutritious meal helps with mental clarity. Blueberries contain antioxidants which help increase blood flow to the brain. Flax seeds contain magnesium which helps with focus. Avocados contain B vitamins and potassium which enhance blood flow and activate brain cells, help reduce stress, and lower blood pressure. Eggs contain choline which enhances memory. You could have avocado toast with yogurt that has blueberries and flax seeds sprinkled on it for a nutritious breakfast or a scrambled egg with a side of avocado and yogurt and toppings. Enjoy a glass of orange juice or a sliced orange with your breakfast. The vitamin C in oranges lowers blood pressure and the stress hormone cortisol.

Snacks that help with clarity include dark chocolate (not sweet milk chocolate), nuts, and seeds. Create a snack mix with small chunks of dark chocolate, almonds, cashews, and seeds like pumpkin and sesame. The fuel will keep your mind and body ready for sustained focus.Almonds are a good choice for the snack mix as they contain vitamin B2 and E which supports the immune system in times of stress. Snack on almonds or almond butter!

If your exams are later in the day, or you wish a nutritious mind bolstering and stress reducing dinner, you could include the following:

• Turkey which contains the amino acid tryptophan which signals the brain to reduce serotonin which leads to an overall sense of calm.
• Salmon which contain omega-3s which help the body regulate cortisol and adrenaline when stressed. 
• Spinach which contains magnesium which helps your body regulate the stress hormone cortisol.
• Rosemary contains carnosic acid which enhances learning and spatial memory. Recent research is looking into the possibility of rosemary preventing the advancement of cognitive diseases. 

If you cannot get all the nutrients you need in your diet, supplements might be right for you. Some people also react well to scents. Diffusing essential oils in a room may be something that resonates with you too! 

5 Tips For Eating Healthy on a BUDGET

I enjoy eating healthy but do have to adhere to my budget. My health is a priority and I make an effort to educate myself about the healthy choices that are available to me. Steps I take to eat healthy on a budget include:

1. I support local farmers by purchasing produce at the Farmer's Market.
2. I use ALMOST everything. Through conversations with the farmers I have found recipes to use almost 100% of the produce I buy. yes, the entire stalk of the broccoli is edible and so too are the cauliflower leaves!
3. I purchase organic based on the Environmental Working Group's Dirty Dozen and Clean Fifteen lists.
4. I have a small garden where I grow some of my produce. The organic produce fresh from my garden is tasty! Grow what works best in your yard or on your patio if you have space...buy what you cannot grow.
5. I pay attention to the grocery ads and stock up when products I normally purchase are on sale, especially when they are on a particularly deep discount.

NOTE: From time-to-time friends will have more fruit than they can use as everything ripened all at once. I will eat some of the fruit, freeze some of the fruit for baking or smoothies, and make some into chia jam.

A Daily Multivitamin ... A Green Smoothie in a Capsule

If you are interested in Green Superfood Smoothies then this is the multivitamin for you. Paradise makes a daily multivitamin that has many of the superfoods that you find in green juices. The capsule is perfect when you are traveling or just do not have the ability to make a smoothie (we have all been on the run with back-to-back scheduled events).

Stay healthy. Add quality supplements to your diet if you know you are not getting required nutrients from your daily meals.

What Diet is Right for YOUR BODY. Learn about the KETO DIET.

Ketogenic diets (The Keto Diet) is gaining momentum in the health and wellness community. This diet is low in carbohydrates and high in proteins and good fats to help your body. Keto diets have been found to help with mental clarity, consistent energy levels, and weight loss.

There is a very well-researched article about the Keto Diet by Ellen Thompson that is posted on the website Fitness Goals. Read her article Keto Diet Plan: The Complete Beginner's Guide to learn about the diet to see if this would be correct for your body.

What Diet is Best for YOUR BODY?

There are numerous diets that are available for people to follow. Some people follow a particular diet due to a medical need (sensitivity/allergy to gluten, nuts, or dairy) while others follow out of ethics (care for animals) or personal preference.

I will share with you details about some of the very popular diets over the summer.

The first one I will highlight is the KETO DIET.

Fish Oil Supplements without a Fishy Taste ... YEAH!

I received a sample of Paradise Herbs Omega Sure Omega-3 Fish Oil in the March New Hope Network Blogger Box. The product was amazing as it had NO FISHY TASTE. My skin responds well to Omega-3 supplements as I do not get enough in my daily diet. The fishy aftertaste has always been a side effect that I lived with but was not pleased that I had to experience. Not any more!

Try some today! The product is not only gluten free but also sustainable sourced and dolphin safe. This means A LOT to me. I try to support companies who take care of our environment.

Care for your BODY, Care for the ENVIRONMENT

When you make decisions about what to eat you consider nutrients and how the foods will benefit your body. You take into consideration the cost of the goods as well as the taste too! I make sure I am aware of the current Dirty Dozen List and Clean Fifteen by the Environmental Working Group so that I can make good choices in which products I should buy organic as I do need to watch the money I spend.

When I look to make purchases for home cleaning products I like to use plant based products so I do not damage my body nor the environment with chemicals. Contact me if you have any questions about what products I use.

When I look to make purchases, I look at the company that is getting my money. I try to purchase as much as I can from local farmers at the farmer's markets. You will see me as a regular visitor at the Sunday La Jolla Farmer's Market.

Consider supporting Athleta and purchasing athletic and athleisure apparel from them. Recently they obtained their B Corporation Status. This recognizes their commitment to giving back. This is a BIG step for a major corporation. By 2020 their goal is to have 80% of their fabrics made from sustainable fibers, 80% of their waste diverted from landfills, and 25% of their products made from water saving techniques.

Go studio to street in Athleta apparel. Do something good for the environment. Support companies who give back.

Replensish Yourself to Give to Others

If you are a giving person and share your time and talents through communicating with others, you understand that you need to take a step back from time-to-time to replenish yourself. One great way to take a few minutes to reset is to have a cup of tea. Traditional Medicinals Organic Throat Coat is the perfect supplement to help you get through a long day of talking and sharing with people ... the thing you enjoy doing!