Tag Archives: soul

Heart Health Awareness Month

February is American Heart Month. According to the CDC, cardiovascular disease is the leading cause of death in the United States. One in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day. Fortunately, there are ways to help prevent fatal complications from heart disease and stroke. The American Heart Association lists several of these on their website, including:

Eat Smart: You can’t eat perfect foods all the time, but you can make healthier choices more often. Did you know that some single-serving fruits and veggies can actually be cheaper than vending machine snacks? Buy in bulk, freeze excess servings, and watch videos on how to prepare healthy snacks using a variety of produce. Check out healthyforgood.heart.org for several heart-healthy recipes that you and your family will enjoy!

Move More: You’ve probably heard that the ideal goal is to move at least 150 minutes each week. However, if that seems to daunting, try smaller time frames first. Look for ways in your day to move more. Sometimes it means taking the stairs instead of the elevator, or incorporating 10-minute arm workouts at your desk with small weights. Every small decision you make to move adds up fast.

Be Well: Occasionally, we forget the combatting stress is a battle we must fight daily to keep our bodies healthy. Talk to your doctor and make sure you are getting enough sleep. Set aside moments in the day that you will not give into the urge to check social media. This would also be a great time to research the free yoga classes around Roanoke and learn to practice mindfulness. Make it a priority to take care of yourself.

The American Heart Association works year-round to reduce fatalities related to heart disease and stroke by providing preventative education, support, and funding for research. Generous volunteers and donors in the community help make that happen. Consider making a donation of time or money to help support their mission of building healthier lives, free of cardiovascular diseases and stroke. Visit www.heart.org for more information.

Winter Skin Care on a Budget

It’s no secret that winter weather can be hard on your skin. One of the reasons is that we often forget to change up our routines to accommodate the change in temperatures. Harsh chemicals used to reduce natural oils in the summer can cause more damage in the winter. Our diets can also greatly impact our skin. With many of the winter holidays behind us, it is time to refocus on what we are putting into and on our bodies, and how those things are adding up to create the perfect storm. Here are a few of our favorite products for correcting and preventing dry skin damage:

Coconut Oil
Cold weather can be very hard on your hair, specifically on your scalp. Sometimes over-the-counter dandruff shampoos don’t help with dandruff, and occasionally they can even make it worse. Dr. Axe (www.draxe.com) says that adding five drops of essential oils like lavender, wintergreen, thyme, or tea tree to two teaspoons of coconut oil and massaging it into your scalp after washing your hair can be a great intensive dandruff treatment! Do this 2-3 times per week to keep your scalp moisturized and your hair feeling soft!
You can also apply coconut oil to your skin at night before going to bed. Be aware, however, that the oil may transfer to your sheets. So you may want to cover the affected area before calling it a night.

Eat Right
By now, you probably know that staying hydrated in the winter is important. You know that you should be drinking water like it’s your second job, and maybe even that a humidifier in your bedroom can help keep your skin hydrated. But did you know that what you eat matters too? That New Years resolution to eat right (and maybe add a few juices into your diet) can help in more ways than one. Fruits like watermelon and apples and vegetables like cucumbers and carrots contain a lot of water. Let them help you get the moisture your body needs to be healthy and comfortable.

Don’t Forget Sunscreen
Just because it’s cold doesn’t mean that your skin can’t be damaged by UVA and UVB rays. Even if the sun doesn’t seem as bright, rays penetrating the clouds can reach your skin. Obagi Medical Skin care products are a great way to protect your skin against the harmful effects of sun exposure. We especially love their Tinted Sun Shield SPF 50 line, available in cool and warm shades for different skin tones. For harsh winter weather, you may also enjoy their HydraFactor Broad Spectrum SPF 30. This sunscreen is a dual-function moisturizer with soothing ingredients. Regardless of which sunscreen you choose, make sure to reapply it every two hours of exposure throughout the day. Check out Obagi’s website (www.obagi.com) for more information on where to find their impressive line of skin care products locally.

Choose Wisely
Some face cleansers have ingredients that strip your skin of moisture. Read the labels, and make sure that what you are putting on your skin (aka the largest organ in your body) will not damage it even further. Look for all natural products and those with soothing ingredients, like oatmeal. We love Briar Mountain Farms (www.briarmtnfarm.com). Their goat’s milk soap is great for sensitive skin (and they are local!). Their soap contains high amounts of proteins, vitamins, and minerals. With plenty of scents to choose from, you can’t go wrong!

Treat Yourself!
Schedule a facial with a skin care professional. If you can’t do that, treat yourself to a facial mask twice a week at home. Our editor uses Innisfree It’s Real Squeeze mask sheets (found on Amazon) and loves them! Choose from trouble care, moisturizing, brightening, and nutritious options. Infused with a blend of herb complex water and ingredients from nature, this real mask adds vitality and energy to your skin.

Kindness Matters: House of Bread

To break bread is probably one of the oldest human traditions that continues to ignite the spirit of sharing. In the Christian faith, it is symbolic of the Eucharist, or Holy Communion. To make bread is the activity that unites women who are participating in job training sessions offered by the House of Bread, a new non-profit in Roanoke.

The House of Bread was created in January 2017 to help formerly incarcerated women gain skills to strengthen their confidence and hope. Over the course of a six-week session, women learn new skills through hands on training in the Local Environmental Agricultural Project Kitchen (LEAP kitchen located in the West End) and gain spiritual development while baking and selling bread alongside volunteers from the community.

In addition to learning basic kitchen and baking skills, the women in the program receive ServSafe food handler training, develop marketing and customer service skills, and partner one-on-one with mentors who shepherd them through a job search and resume building process. The students are given a $50 weekly educational stipend and are expected to attend a weekly class and sell bread with the organization once a week. They meet weekly with their mentors. Each session culminates with the ServSafe certification exam and a mock interview clinic where students practice their interviewing skills and receive feedback. The first clinic was staffed by attorneys, business leaders, and people in the restaurant industry.

The inaugural session kicked off in October 2017. Most of the first session’s participants were chosen through Transitional Options for Women or Total Action for Progress. Six women began the program, and four graduated, all with ServSafe certifications. Alongside women from the community, the students learned how to bake a variety of breads and sold over 350 loaves, often selling out in an hour.

What was the recipe for this success? The baking skills honed at home and shared in the LEAP kitchen by Lisa Goad (co-founder), the organizational finesse of former teacher and current seminary student Jordan Hertz (co-founder), and the vision of licensed professional counselor and seminary student Jen Brothers (co-founder). Sprinkle in a handful of motivated students, passionate volunteers and mentors, wide-ranging community support, and generous funding from church grants and private donations, and House of Bread was born.

Brothers realistically anticipated some attrition, and it did happen in the case of one student, who relapsed after finding herself in an unsafe living situation. Her mentor did not give up, saying she wouldn’t leave her until she was ready to stand on her own two feet. She connected her mentee with resources to help her regain her footing and start a new job.

Currently in its second session, the House of Bread has big projects on the rise.   Transitional Options for Women, a recent recipient of a Roanoke Women’s Foundation grant, will open a coffee shop this January on 13th Ave. It will be staffed by TOFW residents and House of Bread graduates. A former HOB student and current House Manager at TOFW will manage the shop. HOB plans to rent a space beside the coffee shop to host meetings, hold interviews, and allow for greater connectivity to the neighborhood and its residents.

Brothers wants to hold the graduates together in community and is currently working on organizing weekly “soup nights” where program graduates, volunteers, and friends come together to break bread and share in storytelling and prayers, with local ministers presiding over a simple round table Communion service.

House of Bread fills a unique niche in our community, offering hope to those who may have lost it along the way and the tools to rebuild a life and become a healthy and productive citizen. It also allows for the formation of friendships across neighborhood and socio-economic divides. House of Bread actively seeks volunteers, donations, and customers. To learn more about House of Bread please visit www.houseofbreadroanoke.com.

Written by Kate Ericsson

 

Earth Girl Wellness: Convenience Food

Yes, I am putting it out into public knowledge that Earth Girl sometimes has to rely on the convenience of foods that come in a package. This is typically an extremely hectic and stressful time of the year. I spend more time in the car than I would like, and I often arrive home well after 8pm. I refuse to allow a crazy schedule side track my healthy eating, so I am always on the lookout for foods that I can eat straight from the package. Recent years have seen food manufacturers trying their hand at optimal health in a box. So here it goes: these are the three foods that you just might see Earth Girl munching on at the soccer field, in her car, or when she finally arrives home!

My first favorite is a frozen product, the Luvo Bowl. The Luvo Bowl has over 15 different variations. Recipes such as So Cal Kale & Bean, Orange Mango Chicken, Roasted Vegetable Lasagna, and Roasted Cauliflower Mac & Cheese entice the tastebuds! Luvo’s promise is to provide plenty of fruits and veggies, whole grains and responsibly sourced proteins, while limiting sodium and added sugars. My personal favorite, the Quinoa & Veggie Enchilada Verde bowl, packs in 10 grams of protein, 37 grams of whole grains and a full cup of vegetables! At 290 calories per bowl, Earth Girl is left feeling full, and accomplished. After all, I just ate the easiest one cup of veggies of my day!

Number two on my list of foods in a box comes from Tessemae’s. Tessemae’s Salad Kits are USDA Organic! Four different varieties including Sesame Ginger Greens, Power Kale Caesar, Spinach Bacon Ranch, and Sweet Kale Crunch all pack in the nutrition with ingredients such as chickpeas, chia seeds, and pumpkin seeds. The kits contain around 400-450 calories and virtually no added sugars. These kits do have a little more sodium than Earth Girl would like, but compared to other packaged meals, the comparison makes Tessemae’s look like a “sodium-less” saint. The range of vitamins and minerals included in each package makes these salads a top performer in the nutrition world.

Finally, a super and quick snack or side to any meal are Good Foods Chickpea and Quinoa Salad packs. Leading the charge with a gluten-free, dairy-free, vegan alternative to most convenience foods, Good Foods knows how to combine a great protein source with a variety of vegetables including carrots, green and red peppers. Earth Girl has been known to throw these packs on a bed of lettuce for added satiety. This manufacturer has perfected the art of combining a yummy combination of herbs so that the sodium and sugar content can remain low. At only 190 calories you can load up on 6 grams of protein, 5 grams of fiber and 21 grams of whole carbohydrates.

Earth Girl recognizes that we all have moments, days, weeks or months of “survival” mode and we need to learn what healthy options are out in the vast jungle of heavily marketed convenience foods. Let me do a little of the dirty work for you! (Okay, it wasn’t so dirty—just really yummy!) I have compared hundreds of products and found the above top three to be in my grocery cart, my refrigerator or freezer, and in my cooler on a daily basis! Here’s to another meal “on the go” so you can be the best at what you do!

 

Written by Tina Hatcher of Earth Girl Wellness.

“Perfection”

What is perfection? According to Dictionary.com, perfect is defined as “conforming absolutely to the description or definition of an ideal type.” However, when it comes to wellness, I am not certain there is an exact definition of an ideal type. What makes one individual healthy and happy may not necessarily work for someone else. Even the guidelines set out by the USDA (United States Department of Agriculture) regarding nutritional intake and the exercise standards promoted by the ACSM (American Academy of Sports Medicine) are just that: guidelines. Both organizations take large volumes of data from hundreds of thousands of people and create standards that fit the majority of the US population regarding what might constitute optimal health. These standards can’t possibly consider each individual’s unique genetic makeup and personal preferences for a fulfilling life.

So why do we strive for perfection when perfection is at best a guess of what might work for some people? Why do we pressure ourselves into comparing what we feel others are doing that seems to be superior, and quite obviously in our minds, the best way to pursue optimal health? Earth Girl recommends we reframe our thinking when we consider our daily habits and how they impact our wellness.

Instead of berating ourselves because we had a piece of cake at a friend’s birthday party and subsequently deciding we have no self control so we might as well give up on living a healthy lifestyle (because in a perfect world we wouldn’t eat any cake), let’s refocus. Birthday parties are fun and a small celebratory piece of delicious chocolate cake might be what we seek as perfection that day. We celebrated, we ate cake, we enjoyed and then we moved on to a healthy option for dinner later that night.

Instead of relinquishing a regular exercise routine because we missed one run to enjoy an evening out with our family (and in a perfect world we would not skip a run), let’s refocus. Time spent with family can also be active and, certainly, quality time with loved ones has amazing health benefits. Enjoy the spontaneity of the situation and clock your three miles the next day.

We often think that unless we pursue everything to its “perfect” ending, we might as well not pursue it at all. Such a sad way to live the adventure called life! Let’s strive to be perfectly imperfect. Or perhaps, imperfectly perfect. Decide what is best for the situation and use the opportunity to grow and enjoy life!

Earth Girl thinks perfection is what we make it. It looks different for everyone so stay on the adventure that makes you perfectly you!

 

Written by Tina Hatcher of Earth Girl Wellness

The MELT Method

Exercise is an important daily component to life. It increases energy levels, while still providing many positive health benefits. However, working out doesn’t have to be all about running, burpees, or weights. Exercise is meant to be peace for the body and should require little to no pain.  The MELT Method combines pain-free healing for the body that most fitness plans can’t offer.

Sue Hitzmann, MS, CST, NMT, is the creator of the MELT Method. Her main goal for the treatment technique was to stop and prevent chronic pain in aging, active bodies. Hitzmann’s yoga based method has proven to improve bodies with her MELT Method 3-disc DVD set. The DVD is the companion to the New York Times’ bestselling book, The MELT Method. With Hitzmann’s techniques, a soft body roller, and four different compression balls, MELT can help restore your body to its natural health.

Roller bentIn the instructional DVD’s, Hitzmann outlines the method to her breakthrough self-treatment. It’s important to have a balanced nervous system and healthy connective tissue to live without chronic pain.  She outlines the 4 R’s of MELTing– reconnect, rebalance, rehydrate, release. These components help reach the goal of a balanced nervous system and healthy connective tissue.

It’s time to try a different exercise routine to something more calming for the body than the usual elliptical! Regular exercise is essential, but it’s also essential to enjoy what you’re doing to keep in good health. This technique can be a great element for mind, body, and soul. In order to relieve stress in your life, you have to find things that put you at ease and not just temporary fixes.

Want to try out the MELT Method? You can pick up your kit to get started here.

Written by Stacy Shrader

Gardening Without Breaking the Bank

Ladies, it’s just about time to break out those watering cans! Summer is just around the corner and we know what that means… fresh vegetables and flowers straight from the garden! We wanted to help you make the most out of your gardens this year while still being able to stay within your budget. Also, we have a few ideas to keep you out of those annoying hardware stores buying gallons of chemical-filled products for your garden, and instead spending more time enjoying your garden by making your own products at home!
First, did you know that you can actually regrow some vegetables like lettuce, celery, onions, tomatoes, carrots, and even potatoes from the scraps left in your own refrigerator? This is a huge time and money saver because you’re regrowing from something you have already purchased and you’re starting from a base instead of a seed! So, stop throwing them away and find a planting pot, fast! For flowers, you and your neighbors can share and propagate cuttings from your larger flower bushes/plants in order to save one another money.  Plus, this way everyone has beautiful flower beds while building stronger relationships with their neighbor! Another super easy way to save money is to, instead of waiting until the middle of the day when it’s the hottest to water your flowers or vegetables, do it first thing in the morning or after the sun has started to go down. This saves money because you end up using less water because plants will need more water in the middle of the day to prevent becoming wilted. However, if you water them in the morning or the evening, then they already have all the water they will need to make it through the day! While this may seem like a difficult time of the day to squeeze another task into your morning/evening routine, spending quality time in your garden during the most peaceful times of the day is good for the soul. You might even find that it puts you in a better mood for your day by just spending a few extra minutes in your garden each morning/evening.
gardening1Making your own organic sprays or fertilizers in order to avoid spraying your flowers or vegetables with potentially harmful chemicals is a great alternative! Even better is that making your own organic sprays prevents you from going into those overwhelming home improvement stores trying to sell you unnecessary things in order to have a successful garden. If you are active on Pinterest you can find tons of recipes for both organic pesticide sprays and fertilizers here. Our favorite organic pesticide spray to use on vegetables and flowers is from LavenderandLime.com and contains only the best ingredients to keep pests and chemicals out of your garden! For more ideas on how to have a successful garden and how you can get an early start, pick up our March issue out now!

Written by Kathleen Duffy