Rock Your Exams

 

If you could describe exactly how you want to feel the day of an important test, I imagine you’d say well-rested, alert, and laser-focused, but with an inner calm and confidence.

Unfortunately, existing on coffee, energy drinks, and junk food while cramming for exams is pretty common.

No wonder many students find themselves feeling exhausted, unfocused, and a bundle of nerves on the big day instead.

Too many students live on junk food and yet expect maximum performance from their brain.

This is an unreasonable expectation!

Treat your brain like the exquisite, powerful machine it is.

Give it the highest quality fuel all the time, not just the day before a test.

Of the myriad diets and eating plans to choose from, the Mediterranean diet is widely considered the healthiest eating plan of all.

Those who eat this way rank high in overall health and longevity, and stay mentally sharp for the long haul. (1)

The Mediterranean diet emphasizes these unprocessed foods — fruits, vegetables, olive oil, legumes, nuts, whole grains, fish, seafood, poultry, eggs, yogurt, and meat, topped off with a little red wine.

Many popular ethnic cuisines — Italian, Greek, Middle Eastern, Indian, and Asian — can easily meet the requirements of a Mediterranean-based eating plan.

Here’s a visual of what’s included in the Mediterranean diet.

 

Best Brain Foods to Eat Before an Exam

Now that you’ve got the big picture, let’s look at specific foods you’ll want to include in your diet.

These foods all have well-deserved reputations as brain foods.

They have been studied and proven to help you learn, remember, focus, and stay motivated.

It might sound overstated that certain foods can help your brain work better until you realize that they contain nutrients that:

  • provide the building blocks of neurotransmitters
  • increase blood flow to the brain
  • stimulate the formation of new brain cells
  • repair existing brain cells
  • form the structural components of brain cells
  • protect brain cells from damage and aging

Olive Oil

Olive oil is an integral part of the Mediterranean diet.

Olive oil’s monounsaturated fats are known for being “heart healthy” but are equally good for your brain.

Monounsaturated fats increase the production and release of acetylcholine, the neurotransmitter most associated with memory and learning.

Olive oil also contains significant amounts of vitamins E and K which are important for memory and the prevention of mental decline.

Avocados

Avocados are unlike any other fruit.

Like olive oil, they are loaded with monounsaturated fats

Avocados can improve blood flow to the brain.

They are an excellent source of vitamins your brain needs like C, E, K, and B complex.

Avocados are high in tyrosine, an amino acid that’s a precursor to dopamine, the brain chemical that keeps you motivated and focused.

Omega-3 Rich Foods

There are two main omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

The brain benefits of omega-3 fats are derived mostly from DHA which is found in high concentrations in the cerebral cortex, the area of the brain responsible for memory, language, creativity, and attention.

The best food sources of omega-3s are animals allowed to get their food from their natural habitat: wild-caught fish, grass-fed beef, pasture-raised pork, free-range chicken, and wild game. (11)

Walnuts

Walnuts are the only nut that contains substantial amounts of ALA (alpha-linolenic acid), the plant form of omega-3 essential fatty acids.

They are among the few foods that contain mood-elevating serotonin.

Eating walnuts can improve your ability to learn and remember.

Eggs

Eggs are the top food source of choline, a nutrient that few of us get enough of.

Choline is a B complex-related nutrient that is important because it is a precursor of acetylcholine.

Flavonids

Berries of all kinds are bursting with flavonoids, potent antioxidants that protect brain cells from oxidative damage.

Flavonoids help to improve memory, learning, and decision-making.

If you can’t find fresh berries at a reasonable price, opt for frozen.

Surprisingly, frozen berries contain more nutrients than fresh.

Dark Chocolate

Chocolate contains a little caffeine — just enough to boost memory, mood, and concentration, but not enough to make you feel wired.

It stimulates blood flow to the brain to aid memory, attention span, reaction time, and problem-solving.

Turmeric

Turmeric is an Indian spice that’s been used for thousands of years as a brain tonic.

Curcumin elevates levels of brain-derived neurotrophic factor, a protein to promote new brain cell growth.

Turmerone stimulates the production of new neurons and encourages the brain to repair itself.

As little as a half-teaspoon a day is all you need.

Sea Vegetables

Sea vegetables are some of the best sources of tyrosine, the amino acid needed to create dopamine.

They are one of the few dietary sources of iodine, a mineral critical to brain health and function.

Toasted nori makes a tasty snack on its own.

You may already be familiar with nori — the green sheets used to wrap sushi.

 

Living with less pain and more energy!

Living with less pain and more energy?  Does that sound like a dream come true?  Well it does not have to be a dream.  You really can get control of the damage and inflammation going on everyday that lead to these symptoms.

The reality is there are no gimmicks or overnight tricks that give us perfect health and if you are waiting until you feel bad you are truly missing the point of health.  Personally I don’t want to wait until a crippling symptom comes along and steals my joy of living.

I want to invite you to a zoom call I am hosting September 25th to learn the power behind some simple steps to improve your health in a BIG way using little steps every day.

Don’t miss this call!

Sustainable Living
Free of discomfort and full of energy
Here is your invitation:

 

 

 

Are you Vitamin D3 deficient?

 

D3 deficiency has serious consequences for good health. The vast majority of the population is deficient, and there’s reason to believe it underlies a wide range of major health problems.  It doesn’t just happen when you are older.

So how do you know if you’re deficient?  Check for these symptoms.
1. Bone Loss:

A diagnosis of low bone mineral density may be a major sign of vitamin D deficiency. Getting enough of this vitamin is important for preserving bone mass as you get older. Many older women who are diagnosed with bone loss believe they need to take more calcium. However, they may be deficient in vitamin D as well.

2. Getting Sick or Infected Often:

One of vitamin D’s most important roles is keeping your immune
system strong so you’re able to fight off the viruses and bacteria that cause illness.

3. Chronic Fatigue and Tiredness:

Feeling tired can have many causes and vitamin D deficiency may be one of them.  Many people could ditch the energy drinks if they upped their Vitamin D3.

4. Bone and Back Pain:

Bone pain and lower back pain may be signs of inadequate vitamin D levels in the blood. Vitamin D is involved in maintaining bone health through a number of mechanisms. For one, it improves your body’s absorption of calcium.
People with vitamin D deficiency are nearly twice as likely to experience bone pain in their legs or joints compared to those with blood levels in the normal range.

5. Depression:

A depressed mood may also be a sign of deficiency. In review studies, researchers have linked vitamin D deficiency to depression, particularly in older adults. Some studies have found supplementing with D improves mood.

When you notice persistent health issues like these, you may want to consider a quality D3 + Vitamin K2 supplement.  Why?  Just as important as vitamin D3 is taking vitamin K2! Taking Vitamin D without vitamin K could actually be harmful to your Health!

When it comes to calcium metabolism, vitamins D and K work together. Both play important roles. Vitamin D gets calcium into your blood and Vitamin K gets it to the bones and prevents the calcium from accumulating in your arteries, kidneys or heart.

You don’t want rogue calcium going to the wrong places, causing joint stiffness or arterial plaque. Vitamin K2 insures that your body uses calcium properly that is why  I love the liposomal forms because they ABSORB!!

That is the very reason I am sold on the Doterra Lifetime Vitality Pack .  It has a liposomal delivery system so you actually absorb what you take!    You can sign up for WHOLESALE delivery at :  www.mydoterra.com/haire   sponsor #790917  or message me and I can help!

Addictions – Do they Rule You?

A lot of us have some bad habits that may seem harmless but are in reality an addiction.  How about food, sugar, alcohol, excessive worry, street drugs or exercise they can all become addictive.  By definition addiction is a strong and harmful need to regularly have something or do something. Generally disruptive to normal routine in some way and physically, psychologically, or socially harmful.  Basically an addiction is an unmet need.

Reasons for addictions vary greatly.  Choosing to look at the issue means you are in the “solutions” mode.

3 steps of changing cravings/addictions are:

1 Identifying the root cause (People choose their specific “addiction” for a reason.  )

  1. Finding new productive nourishing tools (i.e. mediation, exercise, Journaling, therapy, essential oils)
  2. Implementing new coping skills

That might sound like a lot of work but let’s break it down.  First it’s important to understand that you have certain chemistry in the body that distributes messages to the cells and they are picky ex: opiate receptors would accept morphine, heroine, or natural endorphins but not insulin or estrogen. This matches what you need with the receptors in a pure form that can be absorbed quickly is powerful. And this shows that you have the capacity to be that in charge of your chemistry  You can decide what kind of messengers you want coursing through your body. That’s powerful.

IN addiction here is what happens

Limbic (where emotions live) takes over and the cortex shrinks (the control part).

Your pleasure center shrinks. You need more and more of your “drug”

Goal: homeostasis- balance.  You need non-interrupted communication between messenger molecules and receptors.

  • Things that can disrupt the communication:
  • Diet coke
  • Traumatic emotions
  • Addictions – sugar, nicotine, alcohol, drugs

Here is the good news, there are safe and effective natural products that clear off these receptors and help normalize the functions, be don’t forget you can’t just put a band aid on addiction.  You need to find your reason for addiction.  Getting to that root cause can seem impossible to some but not with a new technology called Perceptions Reframing.  It is a powerful treatment that will connects the root cause of our behavior.  In addition we have the specific food and specific supplements and essentials oils for individual addictions. Essential oils work directly in the emotions center and are almost immediate support.   If you are ready to take back control.

Contact Dr. Leesa Haire today for your appointment.   495 Grand Blvd Suite 206 Miramar Beach, FL 850-733-7017    email:  contact@theallnaturalpharmacist.com     www.theallnaturalpharmacist.com

 

The Rules Of Weight Loss Have Changed

The misguided rules of the low fat diet are gone and won’t be missed.  The new rules embrace healthy delicious fats.  Healthy fats are not only delicious they have amazing health benefits including reducing inflammation, balancing blood sugar and weight loss.  Inflammation is linked to a host of chronic disease you want to avoid like arthritis, diabetes, ADHD, depression, eczema and more.

So what are these “healthy” fats?  Think nuts and seeds like sesame, coconut, macadamia, chia, flax, pistachios, pecans, walnuts, full fat organic dairy and clean protein (grass-fed beef or bison, poultry).

Now don’t get overwhelmed you can fit these into your current eating plan with little effort with one cardinal rule – DON’T eat fat with sugar!   The body is designed to use the fastest source of energy which will be sugar and store excess calories as fat.  The exciting benefit is you can eat fat without the sugar and burn off the fat.  The more healthy fats you eat, the faster you will lose weight, repair your stress, hunger and sex hormones, and produce soft wrinkle-free skin!

  • So here are some ways to start eating healthy fats every day;
  • Use organic pastured butter on your vegetables
  • Add 2 teaspoons of coconut oil to your smoothies
  • Use avocado instead of mayonnaise on your sandwich
  • Toss pine nuts into your recipes or grind them for bread crumbs
  • Snack on nut butter like pumpkin, sesame, cashew, and almond
  • Experiment with hemp or flax oil on salads

Just remember all fats can turn rancid so handle them with TLC, refrigerate and store in a dark container.   Also banish all fake fats!  They inhibit metabolism, reduce thyroid function, and promote inflammation.  These types are fats are hydrogenated or partially hydrogenated, like margarine, shortening, soybean, cottonseed, canola, vegetable oils and cooking sprays.

So leave your fear of fat behind and enjoy a slimmer, healthier you!

Call today to make sure your health is on track with a biofeedback scan.  Get instant answers and a plan that is perfect for you.  For appointments with Doctor Leesa Haire, ND, RPh, call 850-733-7017.  The All Natural Pharmacist is located at 495 Grand Blvd, Suite 206,   Miramar Beach, FL.     

“Beloved, I wish above all things that you may prosper and be in health, even as your soul prospers.”  3 John 1:2

Is Your Makeup Toxic????

toxic-cosmetics

Cosmetics are supposed to be fun and pretty but there are some pretty scary numbers that might make you rethink your routine.  Now I am not saying you have to give up make up and body products but let’s demand better for our skin!

Look at these numbers

  •  4 pounds: Average amount of lipstick a woman will ingest over her lifetime.
  •   11:Percentage of the 10,500 ingredients used in personal-care products that the U.S.    government has documented and publicly assessed for safety.
  • 1,110+:The number of ingredients banned in cosmetics in the European Union.
  • 10:The number of ingredients banned in cosmetics in the United States.
  • 600:The number of companies that have signed the Compact for Safe Cosmetics.
  • 20:Percentage of personal-care products that contain at least one chemical linked to cancer.
  • 22:Percentage of cosmetics contaminated with possible cancer-causing impurity 1, 4-dioxane.
  • $160 billion:Amount spent annually on skin and hair-care, makeup, cosmetic surgery, fragrances, health clubs, and diet products.

 

So whats a girl to do?

Check out your favorite brands at this website to see what you are really wearing!

http://www.ewg.org/skindeep/

 Wash your face: Always wash your face at nighttime to remove free radicals that your skin accumulates during the day from smog and dirt. Skin restores itself at night and its best not to absorb anything but healthy ingredients

 

Age gracefully with antioxidants: Start your anti-aging routine in your mid-twenties and consider it “age prevention.” Use powerful topical antioxidants like Resveratrol and Coenzyme Q10 daily under makeup and or at nighttime.
Toss harsh products: Be sure to shy away from harsh ingredients such as toxic retinols and glycollic acids in your daily skin care routine. They tend to damage your skin, especially if your skin is exposed to the sun, and can irritate sensitive skin.

Natural Allergy Support to the Rescue!

Natural Allergy Support to the Rescue!

Allergies abound even here at the beach.  If you want to get rid your allergies you will need to stop them at their source.  Natural medicine believes that allergies are almost always related to imbalances in the gut.  Believe it or not 80% of the immune system is located in the intestines so to be successful we must focus there.  Then we need to relieve the symptoms.

 Here are some suggestions to Support the immune system in the gut:

Use Bragg’s apple cider vinegar before meals to support good gut bacteria. 1-2 Tb. In warm water is recommended.  There are capsules too if you don’t like the taste or add some local raw honey.

Take a probiotic.  Probiotics consist of the friendly bacteria and will recharge your immune system and help block the histamine that leads to so many symptoms.

  Tips for Symptoms:

Vit D3 is especially effective for hay fever and asthma

Green tea:  Helps block histamine and supports the immune system

Vit C for its ability to prevent histamine from forming.

Stinging Nettle – a natural antihistamine is widely used for symptom relief.

Lemon, lavender and peppermint essential oils help relieve the congestion and promote drainage. (remember you won’t get results with diluted oils, box store oils)

Let me know if this is a help to you and share with your friends that suffer.

Doctor Leesa Haire

The All Natural Pharmacist         http://www.theallnaturalpharmacist.com