Carpe Diem: Active Aging with Your Tribe

CARPE DIEM! Make the most of each day. 

Strive to be your best self by getting proper nutrition, sleep, and activity. If we can seize each day, we have a chance to age gracefully. Some people are intrinsically motivated and can push themselves to be the best they can be. Many people are extrinsically motivated and need a community to push them to achieve.

To seize the day, we need to invite others into our tribe. A community allows us to become exposed to new ideas and to share our individual and shared experiences.

Build Community ... Find Your Tribe

Aging well is fostered by a community. The world's oldest living people have come from communities that prioritize spending time with family and friends.

Surround yourself with people who have similar interests. Find your tribe and thrive in the energy of the community. Community building provides conversation, a workout partner, and inspiration to try new things.

The Tribe That Gets Fit Together Ages Gracefully Together

The American Council for Exercise, ACE, suggests adults engage in moderate intensity physical activity for at least 150 minutes each week. Many people do not get that amount unless they have an active hobby. Find a tribe that likes to be active doing activities such as: walk, hike, ride bikes, and practice yoga. Studies show that being physically active 2.5 hours per week adds 5 years to your life. Schedule time to be active and add years to your life!

Embrace Nature

People who enjoy spending time in nature have better mental health and a lower risk of dying from cancer and other chronic diseases. According to a July 2018 article in Science Daily, "exposure to greenspace reduces the risk of type II diabetes, cardiovascular disease, premature death, preterm birth, stress, and high blood pressure." The author states, "Populations with higher levels of greenspace exposure are also more likely to report good overall health -- according to global data involving more than 290 million people." If you live in a city and can spend leisure time or vacations in greenspace it would be beneficial. 

Young people participate in may outdoor physical activities from impromptu games organized with friends to sporting events in which they are competing. As we age we spend more and more time inside working, taking care of the home, and driving to and from our events and our children's events. As adults, we need to harness our inner child and find a way to get outside when we can. The neighborhood in which we live and work may be filled withe concrete, our family schedules might make this a challenge, but we need to find some way to FIND THE GREEN. Celebrate the moments you can get into nature for physical activity.

 My husband and I like to find outdoor activities when we are on vacation.

Read more at Delicious Living How to age well in the game of life

Sleep Better ... Sleep More

Do you get enough sleep? If the answer is NO, there may not be a simple solution that can help you get the rest you need. It may be work and family responsibilities that are time consuming at the moment. It may be an injury or illness that causes discomfort and makes it difficult to get the rest your body desires. No matter the cause for your lack of adequate sleep, you can find ways to maximize the rest you get as you work to get more sleep!

How Much Sleep Do We Need?

• Adults need 7-9 hours of sleep. It is a misconception that older adults need less sleep. They may be less tired at the end of the day due to a lighter activity level during the course of the day but they do need 7-9 hours of sleep. 
• School age children and teens need 8-11 hours of sleep to support their growing and developing bodies. 

Why We Do Not Sleep Enough

• Stress is a factor stated by many people. Pressure is felt at work and at home. There is no time in some people's daily routines to relax after fulfilling all of the must-dos. 
• Caffeine and alcohol rob many people of a good night's sleep. Both alter sleep cycles and mask the feeling of fatigue. 
• Blue lights from technology make it difficult to fall asleep quickly. The blue light is the brain's cue to wake up. If your eyes are focused on the blue light in the hours before bedtime, your brain may have a difficult time gearing down to shut down for the night. Studies have also linked that blue light before bed to serious eye problems like Macular Degeneration.
• Aging people often have difficulty sleeping as well as they did when they were younger as the body produces less of the hormone that regulates deep sleep. Older women have a more difficult time than older men due to hormonal changes during menopause. 

What happens if We Do NOT Get Enough Sleep?

• The brain does not function properly without enough sleep. You may feel "cloudy" in your thought processes and your reflexes a bit slower.
• Lack of sleep weakens your immune system, increases inflammation, and increases your perception of pain. 
• Sleep deprivation can also lead to depression and mood swings.
• Studies have shown that driving exhausted can be as dangerous as driving under the influence. According to WedMD, "Driver fatigue was responsible for an estimated 83,000 motor vehicle accidents between 2005 and 2009 and 803 deaths in 2016, according to the National Highway Traffic Safety Administration."
• Lack of sleep can lead to obesity and an increased risk of diabetes, heart disease, and cancer.

Chamomile Tea

How Can We Get More Sleep...Naturally?

• Nutrition can help us get more sleep. We can eat foods that foster relaxation and sleep. 
• Practicing relaxation techniques before bed. Some people take a yoga class to unwind after all day while others prefer to do some gentle stretches and meditation on their own, in their bedroom, just before getting into bed. LINK to Yoga for Stress Poses.
• Meditation on your own or through a guided practice is helpful for some people.  
• Turning away from blue light technology an hour or two before bed will help the eyes rest and prepare for sleep. 
• Regular exercise will help you sleep better (and crave healthier, sleep fostering foods).
• Drink a cup of chamomile or passion flower tea before bed.
• Take a supplement like melatonin.

Passion Flower

Read More at Delicious Living Own the night: natural tips to get more sleep

Coconut Oil is a MUST-HAVE product for your home!

Coconut Oil is a MUST-HAVE product for your home!

Why use Coconut Oil?

It is easy to digest and is NOT stored as fat.
It provides you with FAST energy and is full of medium chain fatty acids
It provides benefits to your heart, brain, eyes, skin, and joints 
It is free from gluten and animal products

Coconut Oil Has Uses Outside the Kitchen

Yes, coconut oil is great to use in the kitchen but it also can be used for NATURAL BEAUTY.
1 TBSP contains 640 mg of the antifungal caprylic acid
1 TBSP contains 550 mg of capric acid to support healthy inflammation response

Coconut Oil for Natural Beauty

Coconut Oil is rich in fatty acids to nourish skin, hair, and nails
Coconut Oil can be used to make:

• LIP BALM (Link to a DYI Lip Balm on Bustle that I have used and like)
• SHAVE CREAM
• LEAVE-IN CONDITIONER (DYI Recipe from Bustle)
• SKIN MOISTURIZER

Coconut Oil can also be used to:

• REMOVE EYE MAKEUP
• RESTORE DRY SCALP
• PREVENT NAIL BREAKAGE

Purchase Products Made with Coconut Oil

I enjoy using Fractionated Coconut Oil as a carrier for essential oils to reduce the rate at which the essential oil evaporates. 




Read More at Delicious Living Coconut for Health

Natural Wellness Through Cocoa Butter

What is Cocoa Butter?

Cocoa Butter is the natural fat extracted from cocoa beans. It has a silky texture, mild cocoa fragrance, and hydrating properties.  Researchers have determined that cocoa butter has numerous applications to help with natural wellness and beauty.

To make cocoa butter, cocoa beans are first fermented then roasted. At this point, the cocoa “butter” (which isn’t actually the kind of butter made from any type of milk at all) is able to be separated from the rest of the beans, leaving behind solids that are used for other purposes. Many brands deodorize and de-colorize cocoa butter so the product is a yellow-beige color and smells pretty neutral, not much like cocoa liquor or chocolate.

Uses For Cocoa Butter

Cocoa butter is an active ingredient in many skin care products as well as a food or supplement additive as it helps stabilize products’ textures. Because it remains solid at room temperature but melts at higher temps, such as those within the human body, the pharmaceutical industry uses it as a digestible base for certain medicines. Cocoa butter has a melting point of around 93–101 degrees F, which means it becomes liquid once ingested or sometimes when rubbed into the skin — exactly why it has such an attractive “mouth feel” when added to chocolate or when used in lotions.

Hydration

• Cocoa butter is rich in Vitamin K and fatty acids enabling it to help repair dry skin while you sleep. 
• Cocoa butter can hydrate your lips, providing a protective layer of hydration.

Skin

• Applying cocoa butter to a pregnant belly or any stretched skin can reduce stretch marks over time. It is advised to apply the cocoa butter after a shower when your skin is moist.
• Pure cocoa butter (without added fragrances or colors) can soothe burns, eczema, dermatitis, and rashes to help speed healing. 
• Cocoa butter as a shaving cream hydrates while allowing the shaver to do its job. 
• Cocoa butter melts in hot water so it can be added to bath as a soothing bath oil. Just be careful to clean your tub after so you do not slip!

Hair

• To reduce friz, rub a dime size amount of cocoa butter into your hair before styling. 
• Melted cocoa butter can be massaged into the hair and scalp as a deep conditioner. Use it up to 20 minutes before your shower, then rinse off.

Read more in Jenny Ivy's article, 10 ways to use cocoa butter for beauty and health,  at Delicious Living and at Dr. Axe.

Understanding CBD Oil

Many products are entering the marketplace containing CBD oil. In order to know what I am getting when I purchase products with the supplement, I did some research.

What is CBD Oil?

 Marijuana and hemp are derived from different parts of the cannabis plant.  Cannabis that is grown for industrial use is what has been legalized in a handful of states and, most recently, in Canada. This plant contains less than .3% THC and is used for supplements, oils, clothing fibers, paper, and more.

CBD oil is also known as hemp oil. It is extracted from the hemp portion of the cannabis plant. CBD offers health benefits, but includes none of the psychoactive properties of THC, thus products containing hemp/CBD extract can be legally sold, used and shipped nationwide.

Why Use CBD Oil?

Cannabis products work on the body’s innate endocannabinoid system, a recently discovered whole-body system, similar to your nervous system or cardiovascular system. Cannabinoids don’t just come from the cannabis plant, we also make them in our bodies. The ones we make are called endocannabinoids (endo meaning coming from within). The well-known “runner’s high” is actually an endocannabinoid, which increases in the blood during aerobic exercise and then crosses the blood-brain barrier and binds to cannabinoid receptors in the brain. One of the primary jobs of the endocannabinoid system is to keep the body in balance, a state known as homeostasis. The ES has a profound effect on sleep, appetite, exercise, pain, inflammation, female reproduction, metabolism, anxiety, and immunity.

The cannabis related products unlock the body without providing a high like THC does. The FDA has begun to approve pharmaceutical-grade CBD for medicinal purposes as it has been proven to be an anti-inflammatory, aid sleep, reduce anxiety, ease chronic pain, reduce nausea from chemotherapy, and more.

What CBD Oil Products Should I Purchase?

CBD Isolate is similar to the drug the FDA is about to approve.

Full Spectrum CBD Oil is an industrial, hemp-derived oil that is found in mainstream, over-the-counter products.

Are There Any Precautions I Should Take?

Because of the legally murky nature of marijuana, the FDA has not stepped in to regulate products like CBD oil. States are struggling to put regulations in place, but they don't have the deep pockets of the federal government.  According to WebMD, a 2017 study led by Bonn-Miller found that nearly 7 of 10 CBD products didn't contain the amount of marijuana extract promised on the label.
Nearly 43 percent of the products contained too little CBD, while about 26 percent contained too much, Bonn-Miller said.

Studies on CBD also have raised concerns about possible interactions with other drugs. There is also concern about long term use and organ damage. There also is some indication that CBD might harm the liver. About 10 percent of people taking CBD in studies had increases in liver enzymes, which would indicate possible liver damage.

What is the Bottom Line?

CBD oil is new to the market and we will know more after more and more people use the product. Consult a doctor who knows your medical history and has read up on CBD Oil to advise you what might be best for YOUR body. 

More information can be found at WebMD , Better Nutrition, and  Delicious Living Magazine

A Lemon A Day ... Keeps the Allergies at Bay

I start each day with HOT WATER and a WEDGE of LEMON. I learned about this Ayurvedic technique at a workshop and have been a fan of it ever since. Not only is the warm liquid soothing to start the day, but also the health benefits are amazing! I know lemon water works as it has helped me tremendously! My food allergies have been minimized, my skin is clearer, and my digestion improved.

Hot water with lemon at the start of your day is beneficial. It does the following:

·      Boosts immune system

·      Sparks metabolism

·      Is a gentle diuretic

·      Removes toxins/fights allergies

·      Aids digestion/elimination of waste

·      Clears skin

·      Balances the body’s pH level

Lemons are an inexpensive item in the produce section of the store. Depending on the size of the lemon, you could get 4-6 days of lemon wedges from a lemon. Lemons will keep in the refrigerator, stock up a bit when they are on sale OR find a friend with a lemon tree and do an exchange!

NOTE: If you find the lemon too bitter you could add ½ tsp of local honey to the water.

Natural Beauty Starts With Natural Foods

The saying You Are What You Eat has some traction. The foods you eat fuel your body and nourish your organs. When you make healthy choices, your results are more often than not a healthy and energized body. Genetics do play a role in our health, nutrition can help us fight our "inheritance" as long as we can!

Natural Beauty Starts From ...

Nutrition

 Skip or limit your consumption of refined sugars, fried foods, and alcohol. Instead, get your daily calories from whole foods following some of the guidelines below.

Hydration

Hydration is important for keeping skin cells healthy, lubricating joints, and promoting healthy digestion. Most people are familiar with the target for hydration: 8 glasses (8 ounce) of water a day. This number is just a target. The Mayo Clinic has a great resource for hydration which will help you decide what you need based on your activity level and climate in which you live. A good rule of thumb to use to know if you are hydrated is to look at your urine. Clear urine is a common sign of hydration.

Brassica Vegetables

You may wonder what vegetables fall into this category of plants from the mustard family. They are  cruciferous vegetables including: cabbage, broccoli, cauliflower, brussels sprouts, kale, collards, turnip/turnip greens, and bok choy. These vegetables help detoxify the body and can be enjoyed raw or cooked. More resources can be found here.

Read my recipe for Cauliflower Steak (pictured to the right).

Spices

Turmeric can help fight UV rays and is an anti-inflammatory and anti-oxidant. I love adding turmeric to rice. My recipe can be found here.
Cocoa is an anti-oxidant that promotes circulation which brings nutrients to the skin.

Omega-3 Rich Foods

Salmon and avocado provide generous amounts of Omega-3 fatty acids to nourish the skin and make it supple

Green Tea

Drinking green tea provides the body with an anti-oxidant to protect it from UV damage and protect collagen. If you are a coffee drinker, consider swapping your last cup of coffee for green tea each day to begin to integrate tea into your daily routine. 

Dark Red and Purple Fruits/Vegetables

These fruits provide anthocyanins which fight UV rays, support skin elasticity, and provent collagen breakdown.  Foods high in anthocyanins include: black raspberries, black currants, blueberries, blackberries, red cabbage, black plumbs, red radish, and red raspberries.




Read more at Delicious Living Building natural beauty from the inside out.