Most of us know that exercise is good for our physical health, but did you know that it's also a powerful tool for improving our mental health?
Regular physical activity can help reduce symptoms of anxiety, depression, and stress, while also boosting our overall mood and well-being.
Here we explore the connection between physical activity and mental health, and provide tips and strategies for incorporating healthy exercise into your daily routine.
When you exercise, your body release endorphins and other feel-good chemicals which can help to ease stress, anxiety and activate feelings of happiness and well-being.
Exercise is also known to boost self-esteem, self-confidence and even improve sleep patterns, all of which is vital for ongoing good quality mental health.
Tips for Incorporating Consistent Exercise into Your Daily Routine
When it comes to exercise, consistency is more important than 'the type' of activity or 'the duration' of each session. In other words, a little each day goes along way in terms of the impact of your overall long term physical, mental and emotional health.
Some tips that can help you to stay consistent include:
Try a New Type of Exercise: If you're feeling bored with your current exercise routine, don't be afraid to try something new or mix things up a little to keep your exercise routine interesting and fun. There are so many wonderful options to choose from, including walking, hiking, cycling, swimming, yoga, pilates, circuit training, weight training and more!
Take Baby Steps: If you struggle to stay consistent with exercise or you haven't done much in a while, just takes things in baby steps. Start with small, achievable goals, such as walking for 10 minutes a day - do that consistently for 1-2 weeks, then you'll find it will quickly become habit and you may even feel life gradually increasing your duration of exercise over time.
Make it Fun: Exercise doesn't always have to be a chore! Find ways to make it enjoyable, such as listening to upbeat music or a motivational podcast while you exercise. Or join a fun fitness class, hiking group or go cycling with friends!
Be Consistent: Consistency is so important that it bares mentioning again here. Regular physical activity is absolutely key to reaping the mental health benefits of exercise. Find a time that works for you and make it a priority in your daily routine. We always recommend first thing in the morning because there are less distractions during this time and it allows you to get your daily exercise out of the way rather than risk being distracted and not fitting it in later in the day.
Exercise is a powerful tool for maintaining good mental health for a life time because it releases happy endorphins and boost overall self-worth, self-love and self-confidence.
Find an exercise that works for you that you can easily perform everyday without excuses and stay consistent with it to reap the long term benefits.
And finally, if you struggle to stay self motivated, find a group or exercise buddy to help keep you accountable and remember to keep it fun!
Tolman Self Care.
Strong immunity is important for protecting you from every day ailments, serious viruses and also chronic disease, so it's vital to understand a little about why gut health and vitamin D hold the key.
Keep reading to find out exactly how gut health and vitamin D are linked, and how you can improve your gut health and boost your vitamin D to take control of your health in a natural and holistic way.
Vitamin D might seem like a random, innocuous vitamin, but it’s actually one of the more important ones to your health.
In fact, Vitamin D is known to protect against many cancers, including prostate, skin, lung and colon cancer.
Vitamin D is nicknamed the “sunshine vitamin” because the sun produces it from ultraviolet rays. By exposing our skin to sunshine for extended periods of time, we can help our bodies manufacture the vitamin in a healthy, natural way. But the secret is to expose as much of your skin as possible to sunlight - for short periods of time regularly - to get the maximum infusion of nutrients into your liver and cells.
A deficiency of vitamin D can not only rob you of protection from several deadly cancers, but it can also lead to symptoms like tooth decay, softening of bones, improper healing of fractures, muscular weakness, lack of vigour, inadequate absorption of calcium and retention of phosphorus in the kidneys.
It’s clear that getting enough vitamin D is important for your overall health and wellness, but new research is showing the important link between sunlight derived Vitamin D and the epicentre of your immune system - your gut.
You could be getting plenty of vitamin D from sunshine, but how your body absorbs it is important too.
New research and studies are showing that the bacterial balance in the gut is closely linked to vitamin D absorption. This shouldn’t come as a complete surprise, considering how important gut health is for your overall health and wellness. But these findings are significant, because it means that an unhealthy gut, could impact your absorption of vitamin D and your body’s ability to turn that into active vitamin D.
So the bottom line is that a healthy gut will improve your body’s ability to actually use the vitamin D you receive from sunlight. In other words, for really robust health, vitality and strong immunity, you should be paying attention to not just your exposure to sunlight, but your gut health as well.
Learn more in Digestive System: Top Foods to Support Digestion, Gut Health & Healing.
Your gastrointestinal (GI) tract harbours a complex and dynamic population of microorganisms, known as the gut microbiota.
When the colonies of 'good' bacteria (known as flora) outweigh the bad, this is known to have a significant influence on the body's ability to maintain homeostasis and avoid disease.
In other words, a healthy gut has a ripple effect on your ability to experience a healthy, happy life. So, how exactly do you improve it?
Improving your gut health can take some time, depending on your lifestyle, but it’s well worth the effort considering it can impact everything from your immune system to your moods.
You’ll also notice better digestion, less bloating, improved wellness, a stronger immune system, better moods, more focus and so much more.
Learn more in Top Threats to Gut Health 7 What You Can Do About It.
Getting enough vitamin D is something you need to pay attention to because it's tough to get enough through the diet alone. Also, if you spend a lot of time in doors or in any area that doesn't see the sun often, chances are you're not getting the Vitamin D your body needs.
Supplements should be avoided as they can increase toxicity in the body which is not helpful for boosting immunity.
Some of the best foods for boosting vitamin D include:
Try to dedicate at least 20 minutes per day to get out into the sun. Morning is best because you can benefit from the sun's nutrients before its intensity increases later in the day.
Expose as much of your body as possible to the sunlight. If you're going to be out in the sun for long periods of time, be sure to use a tox-free product or opt for our handcrafted Sun Loves Me Natural Sun Cream
If you can't dedicate a specific amount of sunshine time regularly in your day, here are some tips that can help:
Vitamin D is also essential for your body to absorb calcium in the gastrointestinal tract. By increasing your intake of vitamin D , you can also help your body absorb more calcium, which is particularly important as you age and your bones get weaker and your body naturally absorbs less vitamins and nutrients.
Learn more in 7 Key Reasons Why You Need Sunlight.
It's very clear just how important gut health is for strong immunity.
We also know that it's a key factor in protecting against many cancers and other diseases, as well as its ability to boost your mood and alleviate mental health problems such as depression.
Your gut health also impacts how well your body is able to absorb Vitamin D from sunlight. Vitamin D is indisputably important to your health and wellbeing, but most people are deficient because they simply don't get enough natural sunshine.
By working simultaneously to improve your gut health and by sensibly boosting your exposure to sunlight, you will see significant improvements to your overall health and resistance to sickness moving forward.
When we treat our health holistically and understand that everything is connected, we become much healthier and stronger as a result, and the connection between gut health and vitamin D shows exactly that.
Tolman Self Care.
]]>Many people believe that "hearty" breakfast will help them get through the day. However, as we age and our metabolism slows and we become less active, our choices for breakfast should be consciously linked to what "breakfast" actually means.
The word breakfast means to break-your-fast.
This means, when you wake up, it's important to realise that your body has been in a state of rest and repair for many hours over night.
So, when you decide that it's time to eat, you are actually breaking your fast, which means you need to make smart choices that are light on your digestive system.
Today, more and more people are opting to skip or delay breakfast so that they can stay in a 'fasted' state for longer.
This is commonly known as Intermittent Fasting and this has become very popular because it activates powerful processes in the body, including cellular recycling, tissue repair and metabolic flexibility - all vital for slowing the process of ageing, reducing inflammation and weight management.
However, no matter if you eat soon after you rise or later in the morning, when it comes to your first meal, that is breakfast, there are definitely a certain foods that should be avoided if health and longevity is your goal.
These foods include:
Now of course this is not to say that you can't enjoy a Sunday breakfast with family and friends and include these foods every once in a while.
However, it just means that there are far more conscious choices you can make for breakfast, that over the long term, will far better support your health, vitality and body and brain function.
Now, if you do decide to experiment with intermittent fasting by delaying breakfast, here are a small selection of items you can consume and not break your fasted state:
All of these can be great to consume on an empty stomach in small amounts, together with plenty of fresh water when you rise.
Each have their own attributes in terms of replenishing your cells with natural electrolytes, hydrating your body and activating digestion first thing in the morning.
Here, we recommend five of our top recommended nutritious foods for consciously "breaking your fast" for your first meal of the day.
Fruit is an astringent, meaning it is nature's detoxifying food, that is best eaten on an empty stomach.
This applies particularly in summer, when the water content of the fruits that naturally come forth are at the their highest - think melons and mangoes!
When you eat fresh fruit for breakfast, there is very little stress placed on your body because the high water content supports, rather than disrupts, your digestive system, allowing it to complete its natural eliminatory cycle easily.
Also, since little digestion is required, the nutrients are quickly absorbed into the cells for energy.
Any fruit can be eaten at breakfast time, however in summer, the juiciest, most high water content fruits are best to eaten first, and these include:
Other fruits which make for wonderful mid morning snacks on their own or for use in smoothies, include bananas, berries and apples.
Another great way to break your fast is with home made fresh juices or raw smoothies.
Cold pressed juices are the best way to go, because they're made with a slow expeller-press juicer, that gently extracts the pulp whilst retaining the nutrient rich enzymes in the juice.
Ideal ingredients for preparing your own juices at home include:
Similar to fresh fruit, raw juices are very light, requiring little to no digestion, with the nutrients getting a "free pass" directly to your cells for energy and nourishment.
Learn more about fresh juicing in our blog: Fruit and Vegetable Juicing: What You Should Know
Smoothies are also a fabulous way to go first thing in the morning - light on your digestive system, delicious, energising and super nourishing.
Avoid dairy milk and prepare your smoothies in a Vitamix or quality blender from a selection of ingredients such as these:
Smoothies are such a quick and easy option for breakfast that will also satisfy you.
If you decide to delay breakfast and extend your fasting window in the morning, you can even prepare a smoothie in advance. Simply pour it into a large glass bottle or mason jar and store it in the fridge until you're ready to enjoy!
Pulse Sacred Meal is a complete raw food ground together from raw dried fruits, nuts and seeds.
Enjoy pulse either as your first meal of the day or as a mid morning snack for light weight nourishment that won't weigh you down!
You can eat Pulse straight from the bag, or crumble it on top of your favourite coconut yogurt or organic dairy yogurt for a super delightful, creamy, delicious breakfast.
In addition to the high carbohydrate and protein content, this breakfast choice also provides a healthy supply of probiotics into your gut - something that is incredibly important for cultivating healthy bacteria and maintaining strong immunity.
Something to keep in mind when shopping for yoghurt...
Choose your brand carefully and always look for an organic, “live” or “active cultured” yogurt. In other words, you want to avoid varieties that have food colourings, preservatives, added sugar or gelatin!
The good news is even big supermarkets have some good brands these days in both coconut and dairy milk yogurt varieties for you to choose from.
Oats are among the healthiest grains on earth and they're an ideal breakfast food.
Oats are a gluten-free, whole grain and an amazing source of most of the important vitamins and minerals we need; they’re also a great source of dietary fibre and antioxidants!
Numerous studies have shown that consuming oats can help to:
So how is it best to eat this nutritional powerhouse?
Since rolled oats are an easily digestible wholegrain, they're relatively light on your digestive system, making them an ideal choice on those days when you feel you need something more solid to start your day.
Ways to prepare and enjoy rolled oats include:
Packed with nutrition, Chia Seed Pudding is the perfect healthy breakfast food or mid morning snack, and they're super simple to prepare the night before.
Chia Seeds are loaded with protein, fibre and omega 3's and they're suitable for a vegan, paleo, keto or gluten-free diet. They help keep you regular and support a healthy bowel and they also naturally suppress appetite, keeping you satisfied for longer.
Chia Seeds are also very high in antioxidants, which protect your cells from free radicals that are produced during metabolism - a benefit that helps slow the ageing process.
To make a Chia Pudding, you only need three main ingredients:
To prepare, take two small mason or empty glass container jars with screw on lids.
Fill each one with 1/4 cup of milk of your choice. Then, gently stir in 2 Tablespoons of Chia Seeds into each jar. Mix well to ensure that the Chia seeds are properly incorporated into the milk. Wait a couple of minutes, then mix one final time to smooth out the mix and to make sure there are no clumps around the edge of the jar. This will ensure that the pudding doesn't separate in the fridge.
To sweeten, you can either drizzle the honey or maple syrup on top or gently mix it into the pudding, before placing the lid on the jar and refrigerating.
The pudding will need at least 2 hours to set and will be good for several days if you're preparing them well in advance.
On the morning when you're ready to enjoy your Chia Pudding, add some fresh berries, mango chunks, shredded coconut or cacao nibs on top before eating. You can experiment with different toppings that appeal you you to keep it fun and interesting, but these little pots of nutrition are a wonderful breakfast idea and a taste sensation.
Breakfast is an important meal of the day, but that doesn't mean you need to over do it with heavy, hearty or processed foods.
In fact, particularly as you age, one of the best longevity principles you can practice is intermittent fasting, because it helps you to honour your body's natural sleep/wake and digestive cycles.
When you do decide to enjoy breakfast, start your day with liquids and light options that are both nutritious and easy on your digestive system.
By doing this, over time you will notice you'll experience more energy, better digestion and you'll go a long way to supporting your body's important functions and you'll reduce the effects of ageing.
Tolman Self Care.
The endocrine system is not often talked about, yet it’s incredibly important to your health and wellbeing.
Your endocrine system is made up of all your hormones and helps to regulate all of your body’s processes.
And an endocrine "disruptor" is usually a harmful mixture of chemicals that interrupts the normal hormonal processes or immune functions of your body.
These disruptors can lead to anything, from chronic fatigue to weight gain, to lowered immunity, reproductive problems and even cancerous tumours.
The worst part is, you need very little exposure to endocrine disruptors to experience detrimental health problems. Plus, endocrine disruptors can last in your body for years, causing decades of discomforts and adverse reactions without you realising the source of the problem.
Endocrine disruptors lurk in a range of widely used products from household cleaning items and personal care products, to fragrances, cosmetics and plastic bottles and cans.
So, what's the good news?
Well, we're finally starting to understand the main culprits of endocrine disruption, their effect on the body and how to avoid them.
So, here we cover off the main toxins you should be aware of and how they can destroy your health, particularly if you’re not conscious of some of the daily products you consume.
BPA's are commonly found in plastic containers and bottles, many canned foods, and even the thermal lining of receipts.
Avoiding BPA isn’t a new idea by any means (you can probably remember the craze on switching to BPA-free water bottles), but you might not know exactly why you should be avoiding it.
BPA is particularly dangerous because it imitates the estrogen hormone, which can wreak havoc on your body’s process.
BPA is linked to scary diseases and conditions like breast cancer, infertility, heart disease, early puberty, prostate cancer, and more.
The issue is, we’ve been so exposed to BPA over the years before it was determined that it was a dangerous endocrine disruptor, but it’s a lot easier to avoid now than before.
Stick to fresh food whenever possible versus canned (more vitamins anyway!), or when buying canned foods, look for BPA-Free which are widely available now.
Say no to receipts at the cash register (better for the environment too) and do your research on which companies make products that are actually BPA-free (they may have equally dangerous ingredients), and stay away from polycarbonate plastics as a rule.
Dioxins are less widely known, but just as dangerous.
Dioxins are formed when chlorine and bromine are burned with oxygen and carbon, which is a pretty standard industrial process. This makes it harder to avoid, especially because dioxin is lasting and builds up in your system.
Commonly found in women's menstrual hygiene products such as bleached, commercial pads and tampons, dioxins are known "carcinogens" (cancer-causing agents) that can disrupt male and female sex hormone signalling.
Instead, choose unbleached organic products when it comes to this area.
The food you eat can also be contaminated with dioxin residues, particularly heavily processed, factory produced foods and industrially farmed animal products. For this reason, it's important to eat a diet as close to source as possible, with minimal processing to avoid risk of exposure to hidden dioxins in foods.
You might not know this endocrine disruptor by name, that is a common ingredient in many weed killer products. Atrazine is quite toxic and is commonly used on industrial corn crops. It also can contaminate drinking water, and has been linked to conditions like breast tumours, delayed puberty, and even prostate cancer.
Atrazine can be tricky to avoid, especially if it’s in your water, but you can do your best by switching to organic or spray-free local produce and using a high quality water filtration system at home.
Phthalates have worryingly been linked to hormone changes, low sperm count, obesity, diabetes and more.
It's important to remember that our cells recycle constantly as a normal, healthy process. But what is NOT normal, is when endocrine disruptors signal perfectly healthy cells to die, which is exactly what phthalates do to healthy cells.
Phthalates have also worryingly been linked to hormone changes, low sperm count, obesity, diabetes, and more.
Phthalates are used to soften plastics, as well as to make fragrances stick to your skin for longer. You can avoid this endocrine disruptor by switching from plastic food containers to glass, reading personal care item labels carefully and avoiding those with "fragrance" (which is almost always synthetic).
Perchlorate blocks iodine uptake into the thyroid, and decreases the production of thyroid hormone, a critical hormone for metabolism.
Perchlorate exposure occurs from ingestion of natural or manmade perchlorate in food or water, particularly factory produced products and industrially farmed dairy.
To counteract perchlorate, ensure you’re consuming enough iodine every day. Mushrooms contain one of the highest plant sources of iodine - eat 1 cup per day raw or cooked, anyway you can as often as you can.
Other quality sources, include seaweed and sea kelp and also nature-made sea salt which is important to include in your diet also.
Lead is a well-known toxin, but it’s quite disruptive to your endocrine system as well.
Lead has been known to lower sex hormone levels, as well as disrupt the signalling process that regulates your body’s stress system.
This stress system is incredibly important and can help your body resist heart disease, depression, anxiety, diabetes, and more.
Older homes are a dangerous source of lead, so make sure your home is well maintained. Make sure you test your water for lead, and use a certified filter if any lead is found.
Studies also show that healthy diets can prevent you from absorbing as much lead, which is another compelling reason to ensure you're eating a diet rich in locally, sourced plant-based, seasonal whole foods as much as possible.
Mercury is a natural but toxic metal that can easily get into your water and air supply from burning coal. This makes it easy to find contaminated seafood, and mercury can interfere with women's menstrual cycles and ovulation, and may also play an important role in diabetes.
To avoid mercury, you can follow a plant-based diet that completely eliminates mercury-contaminated fish. If you want to consume seafood, choose wild-caught, deep water fish (rather than "farmed" varieties to minimise your risk).
Perfluorinated chemicals (PFCs) are used for non-stick cookware, but they can also be absorbed into the body. They’re incredibly widespread, resistant, and linked to lower sperm quality, kidney disease, thyroid disease, high cholesterol, and more.
While non-stick pans may be helpful in cooking, choose stainless steel or cast iron pots and pans, to help avoid exposure to this endocrine disruptor.
Keep in mind also that a good way to avoid this chemical is to avoid linen, furniture and clothing that are advertised as "stain resistant".
Glycol ethers are quite common and found in paints, cleaning products, cosmetics, and brake fluid. They can damage your fertility, lead to blood abnormalities and lower sperm counts.
Children who are exposed to glycol ethers from the paint in their rooms are more at risk for asthma and allergies, making this an endocrine disruptor you absolutely want to avoid.
Make the switch to natural cleaning products, avoid paints with glycol ethers, and learn to read labels on everything to avoid ingredients like butoxyethanol (EGBE) and methoxydiglycol (DEGME).
Hormonal imbalances, allergies, chronic fatigue and other common health problems, are largely affected by disruptions to your endocrine system.
For this reason, it's very important to be aware that there are many harmful chemicals in the environment, household products and even in the foods and personal care items you consume, that can cause endocrine disruption.
Being aware is the first step.
Then, it's all about making small adjustments to your daily habits and product choices, that ultimately can make a big difference to your health over the long term.
The secret to maintaining a healthy functioning endocrine system is to basically be "chemically-conscious".
By adopting a clean diet and lifestyle, you'll go a long way to staving off diseases and disorders caused by these hidden chemical ingredients.
Tolman Self Care.
]]>Even though travelling or a vacation can limit your access to your normal 'at-home' wellness routine, with a little consciousness, improvisation and preparation, you'll be able to stay on track with your health, and make it so much easier to pick up where you left off when you return home.
Of course, if you're going on holidays, you'll want to relax and not necessarily stick with your normal everyday routine. However, the easy tips we'll share with you here are good ideas to keep front of mind if you want to enjoy yourself and still maintain your normal healthy habits throughout your break.
No one is saying you shouldn't relax, have fun and enjoy some extra indulgences when you go on holidays, but traveling—especially into different time zones—can add throw out your body clock and deplete your immune system.
Even if these effects are short term, common problems that show up when travelling or over indulging on holidays include:
One of the easiest ways to prevent or mitigate these travel or holiday-induced issues, is to fuel our body with clean food and moderate movement. This will allow your system to continue functioning optimally when you're out of your normal routine.
It takes precious little time and effort to bring some healthy essentials with you on your travels that don't take up much space. Some of the best include:
Pick and choose which of these staples suit you best, but the more the better. You'll find if you start getting into the habit of taking 2 or 3 of these with you, each time you travel you'll never want to leave home without them.
Another travelling or holiday favourite is our savoury Cornucopia Epicurean Snack, which is made from organic dry roasted corn kernels, nuts, seeds, sea salt & spices...it is wonderfully wholesome and satisfying!
Whether you're on a long haul flight, stopping by a roadhouse cafe or visiting a new restaurant in a local town, with a little consciousness, there are always healthy choices you can make.
When you're on the road outside your normal routine, you don't want to over eat or load up on foods that will weigh you down or potentially cause any of the problems we've already described.
Typically the 'side-dishes' are the place to look on airport or roadhouse menus, where you'll find salads, steamed vegetables, roasted potatoes and other healthier options.
And remember to reach into your bag to grab your Sea Salt and Coconut Oil.
3. Stay Well Hydrated
Dehydration is a real risk when traveling or on holidays because there are lots of distractions when you're outside of your normal routine.
Bring a (non-plastic) water bottle with you when you travel and keep it topped up with clean, fresh water at all times. Sip from it regularly and add a drop or two of Lemon Essential Oil if you have it available. Aim to drink at least 2 litres of water per day.
Also, if you're flying or on a road trip, it's always a good idea to grab an extra couple of bottles of spring water to take with you on the flight or in the car. And when you get to your destination, make it a priority to stock up on a good quality bottled water from a local supermarket so that you have a healthy supply of water with you at all times.
Any time you travel, you're usually sitting for long periods of time. So it's important to get your legs moving once you reach your destination to loosen up your joints and get the blood flowing.
Any amount of regular walking and stretching you can do will do wonders for your body condition and mobility during your journey and when you reach your destination.
During your holiday or stay away from home, try to prioritise some form of movement each morning even if it's just for 30 minutes. Whether it be a beach walk, some light weights in the hotel gym, some light yoga and stretching, by doing a little exercise each day you'll go a long way to keeping your body and mind on track when it comes to your wellness while you're on holidays.
Many people tend to over-indulge in alcohol when they travel, which can put a serious strain on the body systems, not to mention the time it takes to recover.
The hormonal flux caused by drinking too much alcohol can also result in intense cravings the following day which can cause you to gravitate to fatty, sugary foods to get a fast-fix of quick energy.
Remember that alcohol is a drug, and drugs often do our bodies more harm than good. Try not to fall under too much pressure to over consume alcohol while on vacation. By all means enjoy yourself and relax, just no your limits and stay in tune with how you feel and the impact that drinking too much alcohol can have on your ability to get back on track after the holidays.
Learn more in our blog: Alcohol: Keys to Overcoming Dependency & Abuse.
When you combine a long trip, time zone changes, over indulgences and changes to your normal sleep environment and pre-bed time routine, your sleep patterns can fall apart when you travel or go on vacation.
Poor sleep leads to imbalances in your body's function and you can easily get to the end of your holiday feeling depleted rather than refreshed if you don't prioritise sleep and healthy sleep patterns during your travels.
Try to blend into the time zone you've arrived at as quickly as possible so that you're able to translate your normal sleep-wake cycle with the least amount of delay.
On the way to your destination, get plenty of sleep if flying and be sure to make frequent stops to get rest and to refresh if you're driving for long periods.
Anything you can do to keep your sleep routine as normal as possible when you travel will ensure that you get to the end of your vacation feeling energised and refreshed rather than exhausted and run down.
Whenever you travel or go on holidays it can easily throw out your regular health and wellness routine.
The good news is that with a little consciousness and planning, you can stay on track with your health and relax and enjoy your vacation at the same time, the way it's meant to be.
Follow some of the easy tips shared with you here and you'll not only have a holiday to remember, but you'll also stay on top of your regular healthy routine so that you end your holiday feeling re-energised rather than depleted and run down.
Tolman Self Care.
]]>Interestingly today, we live in the best of times and the worst of times.
For all of the brilliance of new technologies and the evolution of commerce, it could be argued that it has come at a cost to our standard of living and general health and wellbeing.
Even though we are generally living longer, the real question is, are we experiencing a happier, more energetic life to enjoy the extra time we have on the planet.
One of the biggest challenges we all face is managing our constant exposure to physical and mental stress, which greatly impacts how we look and feel over time.
This is why it's so important to be extra conscious of the main areas that support ongoing health and vitality - mentally, physically and emotionally.
Here, we highlight four longevity secrets that can play an important role in helping you to minimise interference within your body and mind, so that you can look and feel great and live your best life into your golden years.
The first step to longevity, is to minimise your exposure to toxicity as much as possible.
Exposure to toxicity creates interference in your body, which ultimately takes your body out of homeostasis, it's the natural state of equilibrium.
In small doses, your body can do an amazing job at filtering out any disruption, however constant exposure becomes overwhelming, causing your body to eventually break down.
This is why you should do all that you can to reduce toxicity in your diet and lifestyle.
There are three common sources of toxicity in the body:
1. Poor Diet - mainly caused by processed and refined foods, chemical additives and preservatives.
2. Personal Care - in terms of the products you use on your body and around the home every single day.
3. Emotional Chaos - in the form of mental and emotional trauma and stress in your personal and working life.
All of these sources of toxicity have a big say in your overall quality of life and your ability to resist disease as you age.
This is why staying forever young, starts with doing the little things right on a consistent basis throughout the main part of your lifetime.
It means embracing a clean diet, making regular exercise a part of your routine, using natural non-invasive products and surrounding yourself with positive, uplifting people to help minimise emotional stress and trauma.
No matter how much time goes on and what technologies are invented, the 7 principles of health are timeless, dependable, common-sense principles that should be your "go-to" place to preserve and reset your health and quality of life.
Let's quickly recap these principles, because no matter how many times you may have heard them, they cannot be emphasised enough!
AIR - The latin word for air is "spirit" which basically means; that which you cannot see that has special significance. Air definitely fits this bill and your goal should be to give your body, brain and lungs the gift of clean, outside air, every single day for at least 1 hour;
WATER - Your body and brain represent around 70% water, which is why water is a vital source of life and why replenishment is so important. Drink a minimum of 2 litres of water per day, which is the approximate weight of the brain that should ideally be replaced every 24 hours if you want to avoid headaches, fatigue and brain fog. More optimally, you should aim to drink 1 litre per 22 kilos of bodyweight per day to replenish your cells and support all of your body's most important functions;
SUNSHINE - Like water, sunshine is a source of life and without it, there would be no life on earth. The sun is vital for physical, emotional and mental wellbeing, for protecting immunity and for helping you to avoid a host of cancers, such as breast, prostate and lung cancer. It's important to respect not fear the sun, and to get into sunlight for small blocks of time, particularly during the early part of the day, to receive Vitamin D which is vital for supporting liver health and key functions of your body;
WALKING - There is a reason why walking is referred to as a constitution. Walking is a vital foundational exercise that human beings are meant to do every day to support health, longevity and for optimum function of all systems of the body. Get outside and walk for a minimum of 30-45 minutes per day as close to nature as possible if you can;
WHOLE FOODS - Whole foods are plant foods that are in their natural, unrefined state - that means seasonal fresh fruits, vegetables, nuts, seeds and whole grains. Your diet should consist of at least 80% whole food, leaving the remaining 20% for you to fill with more concentrated foods and other foods you enjoy. Shop locally at your farmer's markets for fresh produce as often as possible, in order to minimise and avoid your exposure to harmful chemicals that are generally used in the cultivation, transportation and merchandising of most supermarket produce;
RELATIONSHIPS - Love and connection is such a fundamental human need to preserve emotional wellness and longevity. For this reason, it is so important to avoid, end and/or heal relationships that become toxic, as they can become one of the biggest sources of trauma we can experience. Express love and gratitude to those people in your life you really care about and do whatever it takes to protect your emotional peace from toxic relationships that don't serve you. This is a vital longevity principle that should not be overlooked!
PASSION - Having a passion for something, means you make time for things that bring you joy and light you up with positive emotional energy. No matter your age, you should find and practice activities and activities that bring you fulfilment and personal satisfaction. Dedicate at least two 1 hour sessions per week to passion for lasting happiness as a longevity principle.
The body has three 8 hour cycles per day that regulate sleep, energy and the digestive process.
These 8 blocks are also tied into what is known as the "Circadian Rhythm" - your body's natural sleep-wake cycle.
So, what are these 3 cycles?
Appropriation - The Eating Cycle e.g. 12pm-8pm
Assimilation - The Rest & Digest Cycle e.g. 8pm-4am
Detoxification - The Elimination Cycle e.g. 4am-12pm
Even though the start and finishing times of these cycles may very from person to person, this principle provides for the following within each 24 hour period:
When you support these natural cycles in a conscious way, you'll go a long way to preserving health and prolonging longevity. However, when you disrupt these cycles, inflammation, disease and shorter life span will likely be the most likely end result.
There has never been a long-lived culture on earth that has subscribed to the modern day concept of three square meals per day promoted by the modern food industry.
Despite what we've been raised to believe, for thousands of years, human beings have been accustomed to going long stints of time (many hours and even multiple days) without food.
We are not designed to eat several times per day.
And ignoring this fact is why we have more inflammation, fatigue and dietary related diseases than at any other time in history.
Intermittent Fasting is a simple methodology that extends the number of hours that you "fast" within each 24 hour period and reduces the window of time in which you consume your daily calories.
For example, instead of having your first meal of the day at 8am and your last at 8pm, a popular way to intermittently fast is to delay breakfast until say 10am and to eat your final meal of the day at 6pm. In this instance, you would essentially be fasting for 16 hours within a 24 hour block.
Science is now proving that there are powerful longevity benefits in practicing intermittent fasting in this kind of way. These benefits are known to include:
Done optimally, intermittent fasting ties in perfectly within the body's natural three 8 hour cycles, because it calls for a "feeding" window that is limited to 8 hours and a "fasting" window that is dedicated to the remaining 16 hours.
Fasting for this period of time is known to activate a process in the body known as "Autophagy", whereby the cells begin to recycle - dismantling damaged cell proteins so that new, healthy cells can be built.
Even if 16 hours is too much for you, if you're able to prolong your daily fasting window to even 12 or 14 hours just two or three days per week, it can be very beneficial to your health, energy and longevity.
The key is with intermittent fasting is to gradually increase your fasting window at a comfortable level over time. You will quickly find a level that works for you and your lifestyle and then begin to notice the benefits in how you look and feel.
The secret to longevity and staying forever young, begins with doing the little things right throughout your life, but it's never too late to start!
The cornerstone of ongoing great health as you age, comes down to reducing your toxic load in all departments and to practice the 7 principles of health on a consistent basis.
Beyond that, it's wise to have a basic understanding of your body's natural cycles and to learn to support those cycles effectively, using the power of intermittent fasting.
This is how you set yourself up to experience ongoing health and vitality...and how you can greatly reduce your risk of sickness and disease, even into your golden years!
Tolman Self Care.
]]>One of the biggest reasons why green plant foods are such a vital part of a healthy diet is because they contain a nutrient known as chlorophyll.
Chlorophyll is highly beneficial to your health and helps to fight cancer and inflammation in the body for two key reasons:
1. Chlorophyll is a 'blood builder', meaning it promotes the production of red blood cells for healing and repair;
2. Chlorophyll is an internal detoxifier that supports the release of acidic waste from the body which helps to avoid chronic diseases.
Chlorophyll absorbs energy from sunlight and this energy is later used to convert carbon dioxide into carbohydrates.
The problem today is that many people simply don't get enough greens in their diet on a daily basis and this is a big reason for the disease epidemic.
Even relatively health-conscious people can easily overlook green whole foods in favour of other foods and wonder why they end up with inflammatory conditions and compromised immunity.
In short, the benefits of eating a variety of green whole foods cannot be overstated.
This means you should regularly include a selection of green vegetables and fruits in your diet from the following list when in season:
Even though this list is fairly extensive it doesn't mean you need to eat them all.
Just be sure to choose a variety of these and mix and match them into your meals regularly and you'll get the benefits from these super nutritious foods.
So, what makes greens so good for you?
Besides the pigment known as chlorophyll, green vegetables are absolutely loaded with fibre, vitamins, minerals and antioxidants - all key nutrients for building robust, reliable health.
Greens don’t only help keep you nourished, they also actively boost immunity, helping to ward off and heal congestion and diseases.
Kale, for example, is one of the most nutrient dense foods on the planet, loaded with anti-cancer compounds, rich in Vitamin C, iron, and known for its ability to reduce heart disease risk and to support digestive and liver health.
Another well known green dietary staple is Spinach. Super rich in iron, to help avoid avoid anaemia, as well as potent nutrients to protect the hair, skin, bones, eyes and brain.
Another amazing group of nutrients are known as "sulpher-ines" (spelt sulforaphanes), which are found in the cruciferous family of vegetables, such as Broccoli, Cabbage, Asparagus and Brussel Sprouts. This nutritional compound is known to slow cancer and tumour growth in the body, as well as reduce inflammation and neutralise toxins.
The darker leafy greens are also an amazing source of calcium, which can help to slow down and prevent arthritis as well as osteoporosis!
So, you might be wondering what are the easiest ways to get more greens into your diet...
Here, we share 5 of our favourite and delicious ways to ease more greens into your daily meals and snacks.
Kick starting your day with a green smoothie or fresh raw juice is one of the best ways to get your daily quota of greens!
For a delicious, nutrient-packed green smoothie, add the following ingredients to your blender or food processor and blend until smooth:
Pour into a glass and enjoy right away or place into a glass bottle or mason jar and take it with you to work for a mid-morning snack!
If you don't have fresh raw greens handy, a great option is add a scoop or heaped tablespoon of our RAW Green Juice Powder
Whether you scramble organic tofu or free-range eggs for breakfast, a great way to spruce up your scramble is a with a cup of sautéed fresh spinach, parsley and chives.
Sautée the greens lightly first in a little grass-fed butter or olive oil, then add your crumbled tofu or beaten raw eggs into the pan, add a little sea salt and cracked pepper, and circle over heat until combined to your desired consistency and enjoy.
One of the best daily dietary habits you can get into, is to throw together a quick green salad for lunch.
A good green salad should take you know more than 10 minutes to prepare if you have the fresh ingredients handy.
Simply add to a bowl two handfuls of your favourite greens e.g. crispy lettuce, rocket or spinach or any combo of these as a base for your salad.
Then, add 3-4 extra ingredients from the following suggestions:
To dress your salad it can be as simple as squeezing the juice of half a lemon on top, a drizzle of extra virgin olive oil and a little sea salt and cracked pepper to taste. Gently mix together and enjoy.
The avocado, raw nuts and cheese options are wonderful substitutes for meat products, add nutrient density to the salad and will keep you fuller for longer.
Another easy way to get your dose of daily greens is to prepare a small bowl of steamed or sautéed greens to accompany your evening main meal.
You are really only limited by your imagination and what you have available, however some of the best options include broccoli, green beans, asparagus, cabbage and spring onions.
Steam until tender and then drizzle with a little extra virgin olive oil or a dollop of grass-fed butter. Or sautée over high heat in peanut oil or sesame oil with finley sliced garlic for about a minute. Season with salt, cracked pepper to taste.
If you’re finding it hard to eat your daily greens, consider our Raw GREEN Juice Powder available in our store.
This is a super convenient and easy way to get your daily green fix either as a refreshing drink or to help spruce up your morning smoothie.
Simply add a heaped tablespoon of Green Juice Powder into a large glass of chilled water and drink or add a scoop to your favourite green smoothie recipe for a healthy nutritional boost.
Getting enough green vegetables into your diet is one of the best things you can do to maintain strong, healthy blood and to support your body's natural detoxification processes and to support your immunity.
Not only that, greens add freshness, colour and crunch to snacks and meals that you will learn to love the more you incorporate them into your diet.
Make leafy greens and green vegetables a part of your daily eating plan and you'll not only be supporting vital functions of your body, but you'll also greatly reduce inflammation and your risk of chronic diseases like cancer over the long term.
Tolman Self Care.
]]>Rich in fibre and essential minerals such as copper, selenium, zinc, iron, potassium and magnesium, coconut has been a staple food of tropical nations for thousands of years, where the incidence of heart disease, cancer, skin disease, obesity and tooth decay have remained comparatively low.
Raw coconuts and the products derived from coconuts, such as organic coconut milk, coconut water, coconut oil and MCT oil are highly recommended self care foods that can also support your skin care and oral care routine.
Here, we reveal the main benefits of raw coconut and coconut products and why if you're not already, you should consider including them in your everyday healthy lifestyle.
Plentiful throughout the tropics and exported to most countries around the world, coconuts are popular for their milk, water and flesh.
They're not only incredibly healthy, but also a versatile and amazing food source that provide wonderful texture and taste to both sweet and savoury dishes, raw treats and snacks.
Here's 4 good reasons to eat raw coconut:
Easy ways to enjoy raw coconut include:
Raw coconut oil is truly one of the healthiest oils you can consume.
Whilst considered a saturated fat, the important distinction is that it contains no harmful trans fats which are commonly found in most commercial vegetable oils.
Coconut oil is also rich in a nutrient known as Lauric Acid, which is known for its incredible anti-viral, anti-bacterial and anti-fungal properties, all beneficial for immunity protection and healing.
Raw coconut oil can help to:
Coconut oil is also perfect for cooking because it has a very high heat point, meaning it remains stable when heated and won't oxidise and cause inflammation in the body like many regular vegetable oils do.
When it comes to personal and dental hygiene, coconut oil is also a wonderful compliment to your skin and teeth care routines. Use raw cold-pressed coconut oil as a "pre" or "post" sun food for your skin. It's also fantastic for stripping bacteria from the mouth by doing an oil pull or rinse, prior to brushing your teeth 2-3 times per week.
What about the fat content?
Because coconut oil contains saturated fat, there is a widespread misconception that this automatically makes coconut oil bad for you.
Whilst too much of any saturated fat is not recommended because it can raise bad cholesterol in the body, the truth is that a saturated fat in the form of cold-pressed coconut oil, is not the main culprit in relation to high cholesterol and heart disease. In fact, the benefits to your dietary health far outweigh the negatives.
The main food oils that should be avoided because of their reputation for raising bad cholesterol in the body, are margarine and partially hydrogenated seed oils that contain trans fats, such as corn, soybean, cottonseed and sunflower oil.
MCT stands for medium-chain triglycerides. MCT's are fatty acids where the molecules are smaller than those in most of the fats you eat, which are commonly known as LCT (long-chain triglycerides).
This therefore makes MCT's easier to digest because they bypass the stomach directly to the liver quickly, meaning they can be absorbed into the bloodstream quickly and have a positive effect on your metabolism.
MCT's convert rapidly into useable energy in the form of ketones, which essentially encourages the body to use fat as a priority fuel source instead of glucose.
MCT's are known for their ability to support cognitive (brain) function, weight management, gut health and to combat harmful bacteria and even parasites in the body.
Whilst certain other foods such as palm kernel oil, whole butter, whole milk and eggs are all rich in MCT's, the concentrated source derived from coconut oil is widely considered to be one of the cleanest and purest forms.
The best way to consume MCT oil, is to add a tablespoon to your morning organic black coffee or smoothie.
Coconut water is a natural electrolyte that helps to replenish crucial minerals, such as potassium, sodium and magnesium in the body, particularly after rigorous exercise.
Besides its super hydrating benefits, it is also known to help prevent kidney stones and to support heart health, lower cholesterol and to reduce excess oils in the skin that can cause break outs.
The best ways to enjoy coconut water include, chilled straight from the fridge on a hot summer's day to rehydrate after an intense workout, for general replenishment and for prolonged endurance during exercise to help prevent fatigue.
Coconut water is also a very refreshing base tonic to use when preparing summer green or fruit smoothies in a blender - as a substitute for regular dairy milk or nut milks.
Even though botanists like to classify coconut as a fibrous one-seeded drupe, coconuts are actually a fruit, nut and seed all rolled into one.
Coconut is a versatile, delicious whole food that is jam packed with nutrients and readily available, particularly during the summer season. Coconut oil products are easy to find year round, however just be sure that you source only raw, organic varieties with absolutely no additives.
You'll find a selection of the purest coconut oil products in our store or at your local health food market.
Whatever you do, if you're not already, be sure to make coconut and coconut oil products a staple of your ongoing self care routine and you'll soon notice the very real benefits to your health and vitality.
Tolman Self Care.
Whenever you're faced with a difficult day or period in your life, its good to know you can rely on some simple self care ideas to help you feel better and take back control.
Difficult days are usually caused by triggers that disrupt your focus and your mental or emotional state.
So the key is to know how to manage those triggers and how to release the tension so that you can feel happy and positive again.
Here we share some of our favourite self care ideas to help you get through those difficult days or periods in your life whenever they arise.
Not to be confused with being selfish, self care is ultimately about being responsible for the choices you make in your life and health.
It is also about taking better care of yourself and being conscious of the little things that can bring you back into a state of homeostasis, harmony and balance.
Remember, self care is meant to be simple and a holistic way to generate positive energy for your mind and body that can help you navigate your way through life and feel empowered and in control of your destiny.
By getting outside and connecting your body to the earth, it can profoundly and positively impact your health, mood and how you feel.
Earthing, otherwise known as "grounding" involves putting your skin directly in contact with the earth's surface, allowing you to absorb its electricity.
This positively charged energy has profound anti-stress and anti-inflammatory properties for the body and brain and also a very calming and levelling effect.
The simplest way to get the benefit of Earthing, is to simply go out for a 20-30 minute bare foot walk on the sand at your nearest beach or grass at your local park.
Just 15 minutes of morning sun each day, can give you all the vitamin D you need to lift your spirits and boost your immune system.
Sunlight also stimulates feel good chemicals in the brain, such as Serotonin, known for regulating mood and mental focus. So if you're having a difficult day, getting outside for a little time in the sunshine can work wonders for getting back on track.
Learn more in our blog: Four Key Reasons Why You Need Sunshine For Health & Wellbeing
Brisk walking around your neighbourhood, local park, beach or in the woods, can quickly help recalibrate your mind.
When you walk briskly outdoors, you take in fresh oxygen into your lungs and brain and get your blood flowing. It also is a wonderful way to clear your mind, release mental stress and to reset your focus and intention.
If you're feeling overwhelmed, down or frustrated, taking a brisk walk is one of the best things you can do to help your mind and body release stress and rebalance.
Sometimes when you're having a difficult day, laughter is the best medicine to change up your emotional state so that you feel happy and positive again.
Laughter boosts your mood, strengthens immunity, diminishes physical pain and protects you from the harmful effects of stress. Nothing works faster to bring your mind and body back into balance than a good laugh.
Also, some days will call for more positivity and perspective. And these are good days to tune into a motivational or inspiring audio podcast or video message which can reshape your mindset and how you're feeling.
Known for their natural therapeutic properties, aromatherapy is the practice of breathing in the powerful scents of pure plant essential oils.
Even the busiest of people can practice this simple self care idea: diffuse uplifting and calming essential oils in your work space and home environment.
Recommendations for stress and anxiety include: Clary Sage, Lavender, Frankincense and Peppermint.
Slipping into the hot bath infused with Epsom Salts and 10-12 drops of your favourite essential oils, is a quintessential self care relaxation technique to destress your body and mind.
Gentle skin exfoliation is an invigorating technique, that not only strips dead skin cells and revitalises your skin, it also opens the pores, boosts circulation and infuses the blood with calming essential oil nutrients.
Try our soothing all natural Renew Salt Scrub prepared from Celtic Sea Salt, Vegetable Glycerin, Pure Essential Oils and infused with 24 Karat medicinal gold flakes.
Lying flat on your back with your feet up against a wall or resting on a chair is a wonderful way to regulate blood flow, relieve swollen ankles, improve digestion and alleviate cramps or internal body discomfort. 5-10 minutes of this type of relaxation can help you to reduce stress and re-set.
Peppermint tea is a fantastic aromatic tea that can help relieve stress and anxiety. The menthol contained in peppermint is a natural muscle relaxant and breathing fresh peppermint can help clear the mind. Find a source of organic peppermint tea leaves or simply add a couple of drops of Peppermint Essential Oil to a mug of warm water, relax and enjoy.
Chamomile tea is derived from dried flowers and is well known for its ability to soothe stress, support relaxation and its ability to reduce menstrual pain and inflammation.
Pull out impurities and cleanse your skin with a simple DIY clay mask. In less than 10 minutes, your skin can feel softer, younger and cleaner.
Learn more: Health & Beauty Benefits of Clay Masks & How to Make Your Own.
A great way to switch off digitally or from the rigours of a difficult day, is to grab an easy-read book and then relax on the couch, in the bath, or read in bed before you go to sleep.
Writing for just five minutes in a journal has been shown to help people de-stress and sleep better. Writing out your feelings gets them out of your head and onto paper, which can make them more tangible and easier to deal with.
What's more, writing out worries or repetitive thoughts can help you get rid of them by giving them a home that's not in your mind.
Whether it’s your spouse, a friend, your child or pet, physical touch is one of the most soothing ways to release tension, tune in to gratitude and to let go of any negative thoughts or emotions on difficult days. Love and connection are basic human needs, which can help relieve stress and anxiety as they show up in our day-to-day lives.
On difficult days, get down to your local fresh produce market and take in the colours of foods from nature's table. Whole plant foods carry an electrical force that our cells can identify with, and when you embrace them, they can bring harmony and balance to your body and mind.
Be conscious of the wide variety of colours available and choose a selection of fresh produce that appeals to you. Go home and prepare yourself a wholesome meal.
It is completely normal to experience difficult days or periods in life from time to time.
However, the key is to know how to manage those phases so that you can easily bounce back and feel good about life again.
Tap into the suggestions offered to you here that resonate with you, and you'll find that you'll have plenty of tools in your tool box to deal with whatever challenges life throws your way.
Tolman Self Care.
]]>The greatest source of vitamin C you can have is from certain fresh fruits and vegetables that contain frequencies of light that your cells can assimilate and identity with.
You need Vitamin C (as well as Vitamins A & D) for a strong immune system, which is the key to repelling viral threats.
In addition, a diet rich in Vitamin C is essential for healthy teeth, gums and bones, and helps you build resistance to infection, by supporting your body to break down and expel bacterial and toxic overwhelm.
Getting enough vitamin C every day is more important than ever.
Keep reading to find out why this vital antioxidant is crucial to your health and wellbeing and how to make sure you’re getting enough each day to boost your immunity and protect against viruses.
Vitamin C is absolutely necessary for immune function, bone density, iron absorption and skin health, but our bodies can’t make vitamin C on their own. We rely on our diets to get vitamin C into our bodies, so it's important to be conscious of vitamin C-rich foods.
Getting enough vitamin C every single day can work wonders for your immune system. It’s an antioxidant that is also incredibly helpful for healing wounds, repairing and maintaining skin, teeth, bones, and cartilage.
The skin and mucus is the first step in defending your body against attack, but a cut or injury is exactly what bacteria is looking for to find a way in and infect you with a cold or virus. Vitamin C is crucial for repairing those lines of defences and protecting you from bacteria and viruses.
Not only does vitamin C help boost immunity and prevent sickness in the first place, it also reduces the duration and severity of sickness so that you can get back to normal faster. You will inevitably catch a cold at some point, but if you’re consuming high levels of vitamin C, it won’t stick around for too long. Vitamin C from food stimulates your body’s immune system into action, making it easier to get over your sickness faster.
Vitamin C is a powerful antioxidant, which helps fight free radicals and prevents oxidative stress on your body. This can help boost immunity and protects against viruses because it fights off environmental stress that can weaken your immune system. As a general rule of thumb, it’s good to eat as many Vitamin-C rich foods each day as you can.
By neutralising free radicals, which can travel through the body causing much damage to cells, Vitamin C targets and mops up these free radicals, in turn reducing the threat of infection and viruses.
Too much oxidative stress can lead to long-term diseases and disorders, including cancer. Just by consuming plenty of vitamin C every day, your risk of getting cancer will decrease by 75%. Plus, you get to eat healthy, delicious fresh foods that benefit you in so many other ways.
If you’re not eating many whole foods each day, it might seem tough to get enough vitamin C. While supplements can seem like a convenient and healthy solution, Vitamin C from non-food sources can cause kidney damage and harmful toxic side effects such as gout, kidney stones, and lower neuro-immune response.
So in effect, they can be counter productive when you're trying to build a robust immune system.
Instead, stick to locally grown, fresh fruits and vegetables for your fix of vitamin C.
Vitamin C rich foods include:
Unlike Vitamin C pills, they have the added benefit of hundreds of additional nutritional components and fibre that your body needs to thrive.
Oranges are among the best sources for vitamin C, although many fruits and vegetables can provide you with vitamin C. Oranges average a little more than 69 milligrams, which is close to a full day’s recommended amount.
Many studies show that eating citrus and other Vitamin C foods, can cut your risk of developing pneumonia by up to 80 percent. Elderly people that experience pneumonia or chronic bronchitis have been shown to have fewer symptoms and to recover more easily by eating foods rich on Vitamin C.
If you get sick easily or know you have compromised immunity, be sure to load up on vitamin C-rich foods every single day!
Ideally, you should aim to consume five servings per day of vitamin C-rich foods (especially if you’re suffering from any kind of infection or viral overwhelm).
For example, the equivalent of three oranges or two glasses of orange juice per day is a good guide, though you can easily get your daily Vitamin C by incorporating a variety of the foods into your diet that we've listed.
Paying attention to your intake of Vitamin C-rich foods is simply a smart health and vitality principle, particularly as we enter the winter season.
However, if you're diet is light on plants and based heavily of animal products and/or processed foods, chances are you’re not getting enough immune-boosting vitamin C into your body every day.
Remember too, for a strong immune system it's important to get Vitamin D (from Sunshine), moderate exercise, fresh air and rest. Together with the right foods and a healthy diet, this will give you everything you need to repel external threats and keep your immunity functioning at it's best.
On those days when you're on the go or don't have access to the foods you need, our RAW Tropical Juice Powder is loaded with Vitamin C and is a good stop-gap solution.
Finally, if you're doing all the right things dietarily and getting plenty of exercise and sunshine, consider adding a further layer of protection from infections and viruses, by using nature's "antibiotics" colloidal silver and fulvic acid - key ingredients in our immunity booster product called, Nature's Silver Bullet - which you'll find in our store.
Tolman Self Care.
]]>The thyroid is a butterfly-shaped gland located just below the "Adam’s Apple" at the base of the neck. And its primary purpose is to produce hormones that regulate the body's metabolic rate, nervous system, heart, muscle and digestive function.
Even though it weighs less than an ounce, your Thyroid greatly impacts your overall health because of the role it plays in hormonal function and its ability to carry nutrients to the cells.
Fast Fact: Studies show that women are twice as likely to be diagnosed with thyroid problems as men, and in most cases, women over the age of 50 are at greatest risk.
There are two main Thyroid conditions that are diagnosed by the health care industry:
Hypothyroidism - this refers to an "underactive thyroid" and is a condition where your thyroid gland doesn't produce enough of certain crucial hormones to support vital body processes;
Hyperthyroidism - the term given to an "overactive thyroid"; whereby the thyroid gland makes more thyroid hormones than your body actually needs.
Treatment for hypothyroidism generally involves prescription medication to replace the missing thyroid hormones, however these medications often lead to long term dependancy and side-effects and they do little to address the underlying cause.
Hyperthyroidism is usually treated with radioactive iodine, because the thyroid is dependant on iodine to effectively function.
Both of these solutions are less than ideal if you want to heal and restore your thyroid and avoid ongoing symptoms.
Here we outline how the thyroid works, the most common signs of thyroid problems and natural self care remedies that can help support a healthy thyroid.
In addition, we share with you, nature's number one whole food that is especially designed to deliver the right nutrients to an upset thyroid.
The thyroid is part of the endocrine system, which is made up of glands that produce, store and release hormones into the bloodstream which are transported to the body's cells.
A healthy thyroid controls important bodily functions such as:
The thyroid gland uses iodine from the foods you eat to make two main hormones:
For optimum thyroid function, it is important that the T3 and T4 levels are neither too high nor too low. Two glands in the brain, the hypothalamus and the pituitary gland communicate with each other to release a hormone known as, thyroid stimulating hormone (TSH), which helps to ensure that T3 and T4 are in the right balance.
This system works well when all of the body's systems are functioning optimally, however other stimulus can upset this process over time and distance.
Usually a result of chronic stress, poor diet or gut health issues, the most common symptoms of thyroid dysfunction include:
One of the most important factors in managing thyroid dysfunction is diet.
Processed and refined grains such as white flour, white bread, white rice, white pasta, packaged cereals, cookies, cakes and biscuits, all contribute to inflammation in the lining of the gut which disrupts metabolism, hormonal balance and thyroid function. Refined grains that contain gluten are also usually processed with bromide, which displaces iodine, a vital mineral that balances the thyroid.
Be sure to enjoy whole grains in their natural form which have not been heavily processed or refined, including:
Wholegrain Breads (Stone ground)
Provided you choose whole unrefined grain foods, you don't necessarily have to go gluten-free, however if you do have a history of gluten-intolerance and you have tried wholegrain versions of your favourite foods, it's best to choose gluten-free grains such as Quinoa, Oats and Buckwheat.
A healthy functioning Thyroid, largely depends on a good supply of iodine in the diet. Rather than choose products that have been chemically infused with iodine, such as Iodized Salt, obtaining your iodine sources from wholefood has a far more beneficial impact on thyroid function.
Great food sources of iodine and beneficial Thryoid nutrients include:
As we've already mentioned, a healthy gut microbiome plays a crucial role in regulating your thyroid hormones. Fermented foods deliver beneficial probiotics into the gut, which helps to cultivate good bacteria, supporting your immune system and healthy thyroid function.
Some of the best fermented foods to include into your diet on a regular basis include:
Because it impacts your nervous system which is dependant on healthy thyroid function, it's important to avoid and manage stress as much as you can.
Daily self care practices for even a 20-30 minutes such as these can be very helpful for helping to restore balance to the Thyroid:
Moderate, low impact exercise can be very beneficial in maintaining and restoring thyroid health because it doesn't place unnecessary stress on the muscles and joints.
Also, exercise is crucial for a healthy metabolism, boosting feel-good hormones, supporting digestion, cardiovascular health and fuelling your energy - all of which can be suppressed if you have lazy habits, rely on medications and don't make changes to your lifestyle.
Easy, low impact exercises you should practice daily or at least 3-4 times per week include:
Acupuncture is a well known ancient remedy that helps stimulate and co-ordinate the energy pathways that flow through the body.
Because the thyroid is interconnected with so many important body functions, Acupuncture can be very effective in helping to restore thyroid function. Even the World Health Organisation recommends Acupuncture as a treatment for thyroid dysfunction.
Commonly, it is recommended to start with 1-2 acupuncture sessions per week, and then as you go along, ease out to 1 treatment every 1-2 months and adjust your visits as you notice the benefits.
Though it is often overlooked, mushrooms are one nature's most powerful thyroid healing foods. They contain one of the highest incidences of phytalitic (plant form) iodine; and they have a signature pattern (shape) that virtually mirrors the anatomical structure of the thyroid.
Once you understand the wisdom of whole food signatures and how mother nature provides all of the nutrients we need in the form of plant foods that closely resemble specific parts of human anatomy, you intuitively start to notice which foods can target different aspects of health and healing.
To support thyroid restoration and health, try eating 1 cup of mushrooms every single day for up to 90 days.
They can be any type; Button, Swiss Brown, Portobello, Shitake...eat them raw, in salads, soups, stir fried or any way you like. If everyday is too much, then just be sure to include a good supply of fresh mushrooms into your diet, in a variety of types, at least 2-3 times per week.
The thyroid is a vital piece of the anatomy that controls so many important functions that determine your energy, vitality and overall health.
For this reason, symptoms of thyroid dysfunction can be quite extensive and this is why Thyroid medication is one of the most over prescribed drugs by the health care industry.
If you have thyroid problems or symptoms of this condition, there are natural ways you can support health and healing if you embrace the 7 principles of health (Air, Water, Sunshine, Walking, Wholefoods, Non-Toxic Relationships & Passion) and by practicing a more conscious diet and lifestyle on a consistent basis.
Don't let your Thyroid dysfunction rule your life. You can have a big say in the matter, by following along with the natural solutions we've shared with you here.
Tolman Self Care.
Interestingly, it was centuries ago that Hippocrates, widely regarded as the founding father of natural medicine, who declared that, "all disease begins in the gut"!
But even armed with this knowledge, sadly the mainstream medical community today gives little attention to gut health as a cause of dysfunction, discomfort and disease, or as a measure of robust health and body function.
This means you need to pay attention to your gut health yourself, because your life span, health span, mental wellness and your ability to resist disease are all dependent on it.
So, what are the signs of poor gut health and what can you do about it?
Here, we outline the most obvious signs you may have an unhealthy gut and what you can do about it naturally, to help you avoid a long list of common health problems, ailments and dis-eases.
If you suffer from bloating, gas, constipation, heartburn, or diarrhoea, these are all signs your gut microbiome is out of balance and it's probably a good time for a gut cleanse to help your digestive system reset.
Imbalances in the gut is known as Dysbiosis, which basically means the colonies of bad bacteria in your gut are taking over and far outweigh the good bacteria.
And when this occurs, your body will become less efficient at processing food and eliminating waste which usually leads to a toxic build up within the digestive tract, and ultimately a host of potential health problems.
Serotonin is one of the most important hormones in controlling your sleep and mood and most of this hormone chemical is produced in your gut.
For this reason, an unhealthy gut is an obvious cause of poor sleep, insomnia, fatigue and even depression.
So, if you suffer from poor sleep you need to pay attention to your gut health and begin making some simple lifestyle changes, as we'll share with you here.
One of the signs of poor gut health is rapid or excess weight gain.
When your gut health is imbalanced, your digestive system can have problems absorbing nutrients. This can leave your cells malnourished, making you constantly feel hungry and more likely to eat excess calories.
Additionally, poor gut health contributes to insulin resistance and lowered energy production which can make you feel constantly run down, fatigued and will contribute to unwanted weight gain.
Skin irritations and problems such as eczema, psoriasis, acne, dry and flaky skin can all be linked to poor gut health.
Skin inflammation is usually a sign of inflammation in the gut caused by "leaky gut", where certain proteins penetrate the intestinal walls and leak toxic elements into the bloodstream.
Since your skin is your body's largest channel of elimination, if you have internal chaos in the gut, your body will attempt to release the toxicity through the skin.
This is why it the best solution is not to suppress the skin problems with topical creams or medications, but rather to support the release of the offending toxic residue in the gut which is the primary cause of the problem. It is also wise to avoid processed sugar, refined grains, fatty foods, and to drink plenty of water and expose the skin to salt water and sunshine.
Not to be confused with food allergies, which is generally an immune response to certain foods, food sensitivities or intolerances are more like reactions that can easily be exacerbated when the gut microbiome is out of balance.
This imbalance can cause noticeable problems when it comes to digesting certain foods such as wheat and other refined grains, leading to gas, bloating, constipation and diarrhoea etc.
A diverse, robust, healthy gut microbiome will make it far less likely that your body will experience unwanted reactions to certain foods when they are eaten in moderation.
If you are easily susceptible to colds, flu, infections or viruses it is usually a sign of weak immunity that can be improved by rebuilding your gut health.
A well balance microbiome is very efficient at ordering specialised immune cells to produce potent antiviral proteins that can eliminate viral infections. So, if your gut does not have enough beneficial bacteria it will not have immune response to defend against unwanted invaders and viruses.
Interestingly, if you clean up your diet, get moderate exercise, drink enough clean water and get regular sunshine, your body will naturally eliminate the toxicity and intelligently cleanse the gut on its own in a relatively short period of time.
That said, there are a number of simple things you can do to further support the process of fixing poor gut health naturally.
A whole food-based diet should be your panacea for a healthy gut.
This means you should eat a variety of foods in their natural state (nothing refined or processed) including seasonal fresh fruits, vegetables, whole grains and healthy fats. And if you're not vegan or vegetarian, you should include hormone-free, pasture-raised animal products and organic dairy.
A diverse diet will give your body a wide variety of nutrients, fibre and essential fatty acids to support a healthy gut.
Also, be sure to drink a minimum of 2 litres of water per day to help rehydrate your body and flush out unwanted waste.
If you know you have gut health problems and need to cleanse the gut to get back on track fast, our Cleanse Me protocol with Food-Grade Bentonite Clay, Psyllium and Flax can be very effective over a 2-4 day process. Learn more here in our store.
2. Probiotic Foods
As part of your whole food-based diet to support a healthy gut, you should also eat a variety of foods that are rich in probiotics. The best natural sources are:
Handy Tip: If you have gut health issues, try adding 1 tbsp of organic Apple Cider Vinegar to a glass of cool water first thing in the morning and/or before each meal. This will add good bacteria into your gut which will help rebalance your microbiome and healthy digestive function.
Walking each day for a minimum of 30-45 minutes is one of the best things you can do for your gut health.
Firstly, walking stimulates the peristaltic action (expansion and contraction) of the intestines which supports healthy digestion.
Secondly, when you walk outdoors, you stimulate the senses, clear the mind and breathe fresh electrified air. These attributes are powerful for regulating your mood, immune function and reducing stress, which are closely linked to your gut health function.
Your gut health is vital for ensuring health body function and avoiding disease throughout your life time.
Here we have shared with you some of the common signs of poor gut health and what you can do to ensure your support a healthy microbiome.
With some basic consciousness around this all-important area of your health and by making some simple lifestyle adjustments, you can go a long way to ensuring that you avoid gut health problems over the long term.
The main keys are a clean diet with minimal processed food, plenty of clean water, daily walking or exercise, and regular exposure to a small amount of sunshine.
When you make these steps a part of your life, you'll ensure you maintain a healthy gut and you'll avoid all of the problems associated with an poor gut health.
Tolman Self Care.
]]>But in these times, the main problem is not drinking socially, more so, over doing it at home.
When it comes to alcohol, you should avoid cocktails, spirits and anything that contains colourings, chemical additives or preservatives. Distilled alcohol is too hot for the brain and the chemicals in commercially produced alcoholic beverages can add harmful toxins to your body.
On the other hand, there are actually healthy ways you can enjoy naturally brewed and fermented alcoholic drinks like beer and wine - and believe it or not, they also have beneficial qualities when consumed in moderation.
Interestingly, ancient cultures referred to beer and wine as sacred drinks (known as “sacraments”), because of their ability to promote calmness, boost immunity, aid digestion and even slow the process of ageing.
Keep reading to find out how you can still enjoy an alcoholic drink in moderation without the harmful side-effects.
While there are healthy ways to enjoy a drink, it's important to realise that excess consumption of any type of alcohol can lead to diseases like:
If you’re trying to avoid alcohol, or you feel like you're becoming alcohol dependent, there are steps you can take to cut down gradually.
For certain personality types, this may be more effective than a 'cold-turkey' approach, which can leave you on edge and may even cause you to rebound or binge in a moment of weakness.
Here are some simple tips that can help to reduce your cravings and wind back your level of alcohol consumption:
Apples: Apples are an effective remedy for alcoholism. The pectins in apples help to clear toxicity in the body and to nourish the cells, reducing the craving for intoxicating drinks.
Social Drinking: Avoid social gatherings where the focus is all about alcohol, like pubs and parties. If you can’t avoid them or if you have friends around at home, drink slowly or add a non-alcoholic beverage in between each drink (e.g. sparkling mineral water with fresh lime is a good choice).
Set Limits and Rules: Set a limit for two alcohol-free days per week and remove alcohol from the house. If you are in the habit of drinking regularly, this can be a great way to disrupt the pattern of subconsciously reaching into the fridge for a drink which is easy to do when there is always alcohol in your home. Have a rule not to drink before 5pm unless on very special occasions.
Drinking Diary: Write down every time you drink during one week. This will give you a better idea of how much you’re actually drinking, whether it’s within safe guidelines or not, and help you find patterns.
Learn more in Alcohol: Keys to Overcoming Dependency and Abuse.
The over consumption of alcohol can take its toll on your physical, mental and emotional wellness, but it doesn’t have to be that way.
Once you’ve made the distinction between the harmful and healthy way to consume alcohol, you can still enjoy a drink without going overboard and causing damage to your health.
Certain alcoholic drinks should be avoided at all costs because they create chaos in the body and brain. These are typically distilled alcohols contained in most liquors, spirits and cocktails.
These alcoholic drinks are often filled with additional chemicals that should also be avoided.
Even just a weekend of heavy drinking can cause a buildup of fatty cells in the liver. While this organ has remarkable recuperative powers, continued abuse can lead to permanent liver damage and problems in metabolising glucose and various vitamins and minerals.
Learn more in Liver Health: Natural Ways to Prevent and Reverse Liver Problems.
As long as you don't go overboard, drinking the right types of beer and wine in moderation not only can help you relax, socialise and unwind, but there are also in fact some known health benefits.
Cholesterol: It has been reported in several studies that regular consumption of moderate amounts of alcohol lowers the incidence of coronary heart dis-ease and raises the level of high density lipoprotein cholesterol (“good cholesterol”). Moderate consumption of red wine and beer also prevents bad LDL cholesterol from forming and keeps the arteries clear. Just a glass daily of red wine can help lower cholesterol because of a compound found in grape skins.
In fact, the Greek and French rarely ever develop heart dis-ease or hardening of the arteries, despite their high-fat diet. One of the reasons is likely the red wine that they drink.
Learn more in How to Reduce Cholesterol Levels & Live Longer.
Gut Health: because beer and wine are fermented, they can contain helpful bacteria that can improve your gut health. Since your immune system is centred in your gut, this can have a wide-ranging impact on the rest of your body, from your skin to your memory, digestion and more.
Relaxation: beer and wine can promote relaxation, when enjoyed in moderate amounts. Stress is a silent killer, and can lead to an incredible amount of illness and dis-eases without you even realising. By helping yourself to relax at the end of a long day with a glass of wine or beer, you could be helping to protect your body from the destructive effects of chronic stress.
Nutrition: naturally brewed, additive and preservative-free beer is actually very nutritious. The protein, fibre, vitamins, and probiotics deliver significant health benefits when combined with a clean diet. However, when you drink to excess, or you combine drinking beer with a diet that is heavy in processed, fatty and refined foods, much of the benefits are negated.
Protective Benefits: Whilst many people avoid beer and wine for health reasons, it's interesting to note that many healthy, long-lived cultures consume naturally brewed beer and fermented preservative-free wines regularly at meal time. The anti-oxidants in these beverages inhibit free-radical scavengers, help to remove poisonous heavy metal like lead, copper and mercury from the body and can even boost metabolism and promote weight loss.
Cultures all around the world, have been drinking beer for thousands of years.
Beer, when made the way it’s meant to be is usually brewed from yeast, hops, maize, malted barley and rice. Enjoyed in moderation, beer can help to reduce risk of heart disease, strengthen bones and boost your cardiovascular health.
The natural fermentation process delivers a nutritional content that not only includes alcohol, but also vitamin B2, B6 and B9, which are all very beneficial to our health.
However, unless you make your own brew at home, you need to be selective about which beer you choose.
Most big brands are heavily processed with chemical additives, instead of being naturally brewed and preservative-free the way beer is meant to be. For this reason, look for additive-free brands sourced from local micro-breweries that honour the process of how beer is supposed to be made.
Anciently, in cultures where water was scarce, wine become an essential of life rather than a luxury, so it came a symbol of sustenance.
For decades, studies have shown that drinking wine in moderation is good for you due to the antioxidant content, promoting longevity, protecting against heart disease and harmful inflammation. Interestingly, red wine likely has higher levels of antioxidants than white wine.
The main antioxidant in red wine is known as resveratrol which protects your blood vessels and may prevent blood clots. Resveratrol also decreases bad cholesterol in the body.
To this day, mediterranean cultures consider wine as one of the most important elixirs known to man, with 1-2 glasses enjoyed almost daily with a meal. Wine is a beverage to be savoured and sipped with food and is not designed for binge drinking, which will negate any of wine's health and longevity benefits.
Drinking wine in moderation has also been shown to help reduce the risk of having dementia which often leads to Alzheimer’s disease. Alzheimer’s disease is a developing mental deterioration that can occur as one aged. Again, the resveratrol found in wines helps in keeping blood vessels open, so that the essential supply of oxygen and glucose can move freely to the brain to keep it alive and working
Overall, red wine is the healthiest type of wine you can drink and the best of the red wines is Pinot Noir which is a cold climate harvested wine. According to The Daily Meal, Pinot Noir has a higher resveratrol concentration than any other red wine available and it is one of the lightest and easy-to-drink wines of all.
Beer and wine are some of the most popular beverages in the world, which means you’re going to have a lot of brands and varieties to choose from. Unfortunately, most commercially-made beer and wine brands are over processed and full of preservatives, so do your homework on when selecting your brands to buy.
Firstly, avoid all of the big commercial brands and look for beers that have been made in microbreweries that follow traditional brewing methods; and wines from growers that use organic practices and who manufacture without or with minimal sulphates or chemical preservatives.
Visit big bottle shops which have large varieties of beer and wine where you will also find a selection of quality options. Check the labels and if you're unsure ask the knowledgeable staff who work there.
The main takeaway is that not all alcoholic drinks should be treated the same.
If you're going to consume alcohol, it's best to stick with beer and wine that is made from traditional methods, allowing you to still enjoy a drink in moderation, without harming your health.
Remember, beer and wine made the traditional way without toxic chemicals added, have been considered "sacraments" (sacred fermented beverages) all throughout history by many long-lived cultures.
So, for a healthy life there's no need to avoid alcohol, you just need to be sensible and smart about which types you choose and to not go overboard.
Tolman Self Care.
]]>This alone should highlight why supplementing your diet with pills and capsules will never take the place of real whole food.
To take or not to take supplements has become a very controversial area, mainly due to the prevailing propaganda that states that today's soil and food supply is devoid of nutrition.
However, the problem with this narrative is that it fundamentally ignores the truth about how plants grow and how mother nature creates food.
Whether you take supplements or not, the real questions are:
When considering whether to take nutritional supplements or not, you should first remind yourself about what the word "nutrition" actually means.
"Nutrition" is a two part word - "Nut" and "Rition", with "nut" being derived from the latin "nux" which means "light", and "rition" meaning "process".
In other words, the true origins of the word Nutrition, means "process of light".
So by definition, something that is nutritious should have some form of electrical energy or life force. And logically speaking, this means it must be "living", which means "whole plant foods".
With this perspective, it is difficult to comprehend how a colourful isolated powder, wrapped in plastic and which has no life force, can be called "nutrition".
For the most part, the notion that today's plant foods have no nutrition anymore because of bad soil, has been used to promote the global sale of vitamins, pills and capsules annually in the billions of dollars.
And whilst there is some truth to the fact that industrial farming practices and chemicals have depleted the soil in some areas, this prevailing narrative completely overlooks the natural process by which plant foods grow in the earth.
Plants don't even eat soil. They rely on an electric signal received beneath the soil from the castings of microbes that eat the soil and excrete these castings.
This electric activation signal goes to the seed/root of the plant. Then, once the plant reaches the surface, it uses water, sodium and sunlight to photosynthesise and grow up into the food that you see.
In other words, if you pick up a berry or apple or tomato and it looks, smells and tastes like a berry, apple or tomato, it got everything it needed.
Now, of course, there are many scientific studies that will prove that conventional, mass-farmed produce in particular, contains much less nutrition than it once did. And there is some truth to this fact. But that doesn't necessarily mean that fragmented synthetic supplements can bridge the gap.
The reality is that nature is complex so that we don't have to be. We don't need to over analyse how much Vitamin C, B12, zinc, iron, amino acids, pectins or magnesium there are in every food that we eat. We just need to be intuitive with our approach to nutrition, apply common sense, eat a wide variety of whole foods and the better off we will be.
There is no doubt that industrial farming practices have compromised food quality using genetic modification of certain crops, chemical pesticides and herbicides etc.
However, this is not a reason to avoid fresh fruits, vegetables, nuts, seeds and whole grains, which are real sources of nutrition.
The best type of produce to eat is that which you can source locally and in season. That means from your local growers or weekend Farmer's Markets where ever possible.
Interestingly, it's been proven that our cells share a frequency with foods that are grown within the temperate zone in which we live. Meaning, the nutritional recognition and uptake is higher when you eat foods grown in your local area.
And this is one of the problems with today's supermarket produce - it is difficult to know the source, how it's been treated and how long it's been in transportation, storage and on your supermarket shelf.
Not to mention it sits in stagnant air indoors all day surrounded by plastic!
It makes sense to shop for certified organic produce whenever you can, particularly locally grown, as it will have been subjected to quality farming practices without sprays.
The next best is spray-free local which may not have the organic "certification".
If you're unable to source local, organic produce, choose conventional local produce and rinse it with an Apple Cider Vinegar wash at home before you store it on your bench or in your refrigerator.
Simply add 1 cup of raw apple cider vinegar to a sink filled with 2-3 litres of cold water. Add your produce in batches, swish it around and allow it to soak for a few minutes, before rinsing in clean water, pat dry then store it.
This will remove any surface chemical residues before you store your food.
Think twice before spending your money on expensive synthetic supplements that promise to bridge deficiencies in your nutrition.
Plant whole foods are still highly nutritious, even if modern day industrial farming practices have compromised their nutrient content to some degree.
This is not a reason to avoid fresh fruits and vegetables, or to feel like you're not getting enough nutrition. If you eat a variety of plant foods which are packed with the vitamins, minerals and fibres that your body needs for good health, you'll have it made.
Shop at your local farmer's markets for fresh produce whenever you can and look for organic or spray-free if it's available and affordable.
When it comes to vitamins and optimising your nutrition, the main point is to look to whole food rather than fancy plastic pills pushed by big marketing campaigns that are more concerned with profit than your health.
Do this and you'll develop a more conscious relationship with food, you'll save money and you'll be better off in the long run.
Tolman Self Care.
You've no doubt heard the saying, "you are what you eat".
And interestingly, this not only applies to your physical body, but also how you feel and your emotional and mental wellbeing as well.
Food not only feeds your stomach, it feeds your emotions. It can either nourish, energise and make you feel good, or it can trigger negative emotions, mood swings and compound poor habits.
Here we highlight 4 big food categories that you should definitely consider avoiding if you're susceptible to mood swings, emotional imbalances or mental health challenges. In fact, limiting the amount of these you consume is a must even if you simply want to look and feel your best!
You’d be hard-pressed to find a food category that impacts your mood in a bad way more than processed sugar and artificial sweeteners.
Processed sugar and artificial sweeteners like aspartame, are among the most addictive substances on the planet and they're very different to the naturally occurring sugars that you'll find in nature that have not been tampered with.
Whole, fresh seasonal fruits which contain natural unprocessed sugar and frequencies of light, actually nourish, cleanse and energise you, rather than cause chaos in the body and brain.
The biggest problem with processed sugar is two-fold.
First, it is devoid of natural fibre and has virtually no nutrient profile that is beneficial to the body.
And second, it rapidly spikes insulin which causes you to crash and burn, which is terrible for your mood and will eventually create an addiction to sugar because your brain is constantly searching for the next sugar 'hit'.
If you want to greatly reduce anxiety, lethargy and mood swings and take good care of your waste line, it is important to avoid processed sugar and artificial sweeteners at all costs, which are found in a plethora of processed foods and drinks you'll find on your supermarket shelf.
Instead, satisfy your sweet tooth with fresh seasonal fruits, raw dates, dried fruit, raw organic honey and organic maple syrup. All of these natural sweeteners can be incorporated into a healthy diet and even used as ingredients to prepare delightful, nutritious raw treats and desserts.
Processed food encompasses a range of categories which mainly include the following:
The problem with these types of foods is that they're generally loaded with the worst types of fats, sugar, additives and preservatives, all of which are devoid of beneficial nutrients and cause chaos in the body.
Whether it be insulin spikes, gut health imbalances, free-radicals in the body and brain, or basic mal-nourishment, a diet that prioritises processed foods will not only impact your mood but your cardiovascular health as well.
To minimise processed food in your diet it's important to change your shopping habits and possibly your relationship with food if processed food has become your dietary staple. Shop at farmer's markets for fresh produce and in the 'outside' aisles at supermarkets which generally display the freshest produce.
Look for inspiration in the form of healthy eating plans, blogs and recipes that can get you on the path to planning your meals with fresh, seasonal produce and healthier eating, which will positively impact your relationship with food and your mood.
Refined flour and grains mostly include foods such as:
The problem with these foods is that they're calorie rich and nutrient poor. Additionally, they have been stripped of their natural fibres.
These factors combined can lead to inflammatory responses in the body such as weight gain, chronic fatigue, skin breakouts and even diabetes. Of course, these responses can also cause anxiety, depression, ongoing irritability and mood swings which can easily spiral out of control.
In addition, refined grains have a similar effect in the body as processed sugar in terms of insulin spikes that can put you on the 'bad diet' merry-go-round.
When it comes to flour and grains, be sure to choose whole grains and whole grain products, that have not been refined, whenever you can. These include wild rice, organic stone milled flour, rolled oats and wheatgerm to name a few.
Thankfully these days, it's just as easy to find whole unrefined flour and grain products and good supermarkets and health food stores as it is to find the harmful processed versions. The key is to have your eyes open and to simply choose to put your self care first.
Although some forms of alcohol such as organic, preservative-free wines and naturally brewed beers can be ok (and if even beneficial) to your health in moderation, "hard" alcohol is definitely a category you want to avoid because of the chemical reaction it causes in the body and brain.
Hard alcohol generally refers to spirits, distilled alcohol, cocktails and chemically laced beers and wines.
Alcohol is a sneaky one, because it tricks you into thinking you’re happy and having fun at first while slowing making you feel worse than you would have by abstaining.
Many of us tend to have a glass of wine or beer with dinner or to celebrate something, but if you’re using it to suppress physical or emotional stress or as a relaxation 'bandaid' at the end of each day, it will create dependency and long term emotional challenges.
Alcohol is a known central nervous system anti-depressant. In addition, drinking too much alcohol of any kind can cause oxidative stress and inflammation in the gut and disrupt sleep patterns - all of which affect your mood!
If you are going to drink alcohol, be sure to be very conscious about the types you choose to drink and only in moderation, so that it doesn't become a crutch, habit or way of dealing with your problems, which can become a downward spiral of depression, regret and frustration.
Try limiting your alcohol intake to 1-2 nights a week with meals and don't binge drink to make up for those days you missed during the week.
It's also good to experiment with “dry months”, from time to time. When you do this, you'll find you'll wake up fresher, clearer and more alert and you'll also look for other more fun and productive ways to enjoy your spare time.
When it comes to your mood and every day mental health and wellbeing, what you eat is very important.
The foods you eat and drink have a big impact, not only on your physical body over time, but also on how you feel within yourself and your ability to function at your best.
For this reason, you can manage your mood by consciously avoiding the major food categories that will deplete you and cause imbalances in your body.
The main culprits are hard alcohol, refined sugars and grains, processed and packaged food as we've explained in detail here.
When you limit them and replace them with fresh, seasonal and locally sourced produce, your relationship with food will improve, your body and cells will become more nourished, and you'll go a long way to being the brightest, happiest and healthiest version of you.
Tolman Self Care.
]]>Water is so important not only for healthy body function, but also for keeping at bay a long list of everyday ailments and even many chronic diseases.
Here we reveal the role that water plays in supporting your body's resistance to 10 of the most common chronic diseases out there. Hopefully this will be enough for you to make sure you drink enough pure, clean water every single day!
Your lungs are one of the first organs to lose water because you vaporise and expel water during the process of breathing.
So when your body is low on water, it naturally tries to prevent your lungs from expelling too much by constricting them. It does this by increasing the production of histamine, which blocks water evaporation and also controls the flow of bodily fluids to transport water to where your body needs it most.
By drinking enough water, you can prevent this process from occurring and help ensure that your entire body is properly hydrated.
You've probably heard of a medication called antihistamines that might seem to help, but it can also prevent the rest of your body from getting the water it desperately needs. This is an example of why it's always best to focus on the causative and preventative factors you can control, such as your level of water consumption, so that your body has a chance to work it's natural healing magic.
Water is also a wonderful bronchial dilator and it relieves inflammation. For people who rely on inhalers to help them breathe, the right amount of water can actually help them to gradually become less dependant on their use over time.
The secret to drinking enough water is to drink frequently and consistently throughout the day, rather than ingesting large amounts at a time.
One of the main causes of stomach ulcers is actually dehydration, so it’s no surprise that they can be avoided and eased by drinking enough water.
The body seals off the stomach flow using a muscle spasm because the pancreas can’t neutralise stomach acid. The acid pools and creates ulcers as the acid corrodes away at the tissue.
An influx of water dilutes the acid and allows the pancreas to work it's magic. When this occurs, the pain goes away and the ulcers can begin to heal.
People suffering from the pains of ulcers can relieve them in relatively short time by drinking a couple of glasses of water every 2-3 hours throughout the day.
If you’re suffering from regular headaches, then chances are you're constantly dehydrated.
When the brain is not receiving enough water - which it needs to source directly from the stomach via capillary precipitation - the blood vessels in the brain constrict out of desperation, to hold onto the water that they have. This is what causes the headache pain.
The true cause is ultimately dehydration, and the cure of course, is drinking more pure water.
Sinus headaches are no exception, and they can be treated with re-hydration too. Hydration is a vital first step to relieving head aches if you want to avoid dependency on aspirin and headache medications.
Learn more in our blog Knock Out Headaches & Migraines for Good!
High blood pressure is a serious health condition that can lead to a host of other problem diseases. Luckily, it is also a condition where water can play an important part in the healing process.
Water deficiency leads to high blood pressure.
When the body has to force water into its critical tissues, it has to raise the pressure, which is called hypertension.
One of the main causes of hypertension is a lack of water in the body. Interestingly, salt, which is often falsely blamed for high blood pressure, actually helps the body to regulate water and keep the tissues hydrated.
When you look at how plants revive in water and become stronger and taller, it’s clear how water can revitalise effectively.
Water generates energy through hydrolysis, which means the splitting of water into its two components, hydrogen and oxygen.
This energy generated by water helps produce what science has named ATP, a component that stores body energy.
The body is about 70 percent water and the brain is around 93 percent water, which should highlight the importance of daily replenishment to ensure healthy body and brain function.
Because of the role water plays within the cells and energy centres of the body, drinking enough water should be at the top of your list if you suffer from chronic fatigue syndrome.
Most of the brain’s energy is drawn from water.
In fact, neurotransmission relies on water and fresh water flow. What occurs along nerve paths is an exchange of charged mineral colloidals called cateoris, and cateoris exchange gets its energy from water
Water also affects nerve transmission in that, along the entire length of nerves there exists waterways, tiny micro streams of water that float materials along biological structures called micro-tubules. These small rivers of water move molecules manufactured in the brain to their destinations in the nerve endings throughout the body.
Lack of water or shortage of water slows things and eventually grinds it all to a halt. Dehydration shrinks, impairs and eventually kills cells, while water shapes cells, holds them together and allows them to work. Dehydration increases the thickness and stickiness of the cell fluids clogging them up. In the brain, this creates memory loss conditions such as senile dementia and general cognitive decline over time.
To help prevent this from occurring, make drinking plenty of water daily a habit at any age.
Cancer is most often caused by excess free radicals in the body, and one of the greatest causes of free radicals and their ability to proliferate is actually dehydration.
By not drinking enough water, we put ourselves at risk of not only many everyday ailments but also cancer.
Water is one of the greatest ways to flush out toxic residues and thereby free radicals from the body. Remember a build up of toxicity is one of the main causes of chronic disease, including a variety of cancers.
Frequent hunger is usually a mask for chronic dehydration.
If you are hungry all of the time, chances are you'll consume way more food than your body needs, which ultimately will lead to unwanted weight gain.
By giving your body enough water each day, you can allow it to function well and regulate water properly again. Focus on water first before food, and you’ll soon find that you are hungry less often and you'll go a long way to avoiding excess weight gain.
Hormone disruption is caused by toxic environmental factors and the harmful chemicals in the personal care products you use and foods you eat.
At the cellular membrane levels, there occurs what is called confrontational rotation of reception molecules. Water controls the changing shapes and positions of molecules that escort harmondines to cells. Water is the catalyst in the receptor's performance and improves the uptake of harmondines into the cells.
Interestingly enough, sex and sexual performance are ultimately affected by the conditions at the receptor sites. In addition, other factors include your level of fatigue, irritability or mood and even your susceptibility to allergies.
Your water intake can play a key role in moderating the effects of these elements that lead to hormone disruption, though it is also wise to try and eliminate unwanted chemicals from your personal care and dietary routine as much as possible as well.
Water is crucial for maintaining healthy digestive function and thereby preventing a range of digestive related discomforts and diseases, including constipation, IBS and even colon and bowel cancers.
When you drink enough water, your body is able to break down the food you eat and flush out bulk from your digestive tract.
In other words, drinking enough water is one of the best things you can do to ensure your bowel movements stay regular and to help your body become efficient at eliminating everyday toxins and waste.
Whilst there is no hard and fast rule when it comes to the exact amount of water you should consume every day, as a guide you should consider the following.
As a bare minimum, you should drink at least the weight of the brain every 24 hours, which equates to approximately 2 litres of water. This will help you to maintain healthy all round body function and to reduce your risk of mental fog, headaches and fatigue.
More optimally, particularly if you're suffering from poor health conditions or if your body is subjected to heavy perspiration through work or exercise, studies suggest that you should aim for 1 litre per 22 kilos of your body weight. Therefore, somebody who weighs 60 kilograms (or 132 pounds) should drink 2 1/2 - 3 litres of pure water per day.
Water is one a vital source of life, energy and health. For this reason, drinking enough water each day is crucial to prevent your body from breaking down and for avoiding a variety of chronic diseases and health conditions.
Start your day with at least 500ml to 1 litre of water to get a jump start on your daily allotment and take water with you wherever you go and sip it throughout the day.
Another helpful tip is to drink 1-2 glasses of water 15-30 minutes before each meal that you eat.
Buy following these steps you'll be sure to replenish your body and brain with the water that it needs and you'll go a long way to staying healthy, energetic and avoiding a host of serious and yet preventable diseases.
Tolman Self Care.
]]>Anciently used as a natural remedy for soothing sore muscles, pure Epsom Salts have a wider range of uses for body, health and home than you might think!
By far, the most popular use for Epsom Salts is the therapeutic powers of hot bath soaks to soothe and ease tired, aching muscles and joints, but it doesn't end there.
Despite its name, technically Epsom Salts are not actually salt. The scientific name and elemental composition is actually Magnesium Sulphate.
Named after a saline spring in Epsom, England, this natural mineral compound is made up of minute, clear crystals that can easily be absorbed through the skin.
And because your skin is the largest organ of absorption in your body, the rapid uptake of these minerals is the key reason why Epsom Salts can assist with a range of restorative functions in your body.
It's important to note that many people are deficient in magnesium, so using Epsom Salts in various ways on a regular basis, can not only restore magnesium balance, but deliver corresponding health benefits.
Learn more in Magnesium Deficiency: Symptoms, Causes & Remedies
Epsom Salts are non-toxic, making them safe to also use around the home and in the garden for a range of useful purposes.
Here are our top 9 recommended uses for Epsom Salts:
Easily dissolved in warm water, adding Epsom salt to a hot bath will help to relax your body as it soaks in transdermally (through your skin). The mineral molecules then go to work straight away to promote the production of serotonin and reduce the effects of the stress hormone, cortisol, which helps your muscles to relax and your body to unwind.
For fragrance and additional therapeutic benefits, add a few drops of pure Lavender Essential Oil or try our handcrafted Detox Bath Salts - where we've blended pure Epsom Salt, Celtic Sea Salt, flower petals and a variety of Pure Essential Oils.
Besides relaxation and remineralising the skin and body, these types of blends will help to draw out toxins and leave your skin feeling soft, rejuvenated and smelling great!
Learn more in The Health Benefits of Bath Salts & How to Make Your Own
The concentration of magnesium in Epsom Salts, not only relaxes the muscles, it also reduces tension, pain and inflammation in joints.
Additional uses to bathing include:
Learn more in Natural Pain Relief: Top Remedies For Soothing Discomfort & Pain In The Body
Similar to real, ‘nature-made' salt, Epsom Salt makes a great skin exfoliator.
Learn more in Exfoliating For Healthy Skin
When used as a bath soak, Epsom Salts and Magnesium Sulphate, assists with several enzymatic roles in the body, helping to regulate cell functioning, facilitate calcium use, as well as the transmission of chemical signals throughout the nervous system.
Epsom Salts can also help to improve blood circulation in your body and prevent cardiovascular disease, thanks to its ability to reduce inflammation and protect the elasticity of veins and arteries.
As a result, the risk of blood clotting, the build-up of arterial plaque and heart disease can be reduced by regularly soaking in Epsom Salts.
Both the mineral compounds of magnesium and sulphate contained in Epsom Salts assist with the production of insulin in your body.
In addition to absorbing it through your skin, you can also take Food Grade Epsom Salt orally in small amounts which may help to regulate your blood sugar levels and reduce the risk of diabetes, as well as the bonus of improving energy levels for physical and mental activities!
If your hair is flat and lifeless, the mineral content of Epsom Salts can help restore volume, depth and shine to your hair.
Mix equal parts of a natural tox-free conditioner and a sprinkling of Epsom Salts into a small saucepan and lightly dissolve the salts. Work the warm mixture through your hair and leave on for 20 minutes. Rinse thoroughly.
Most commercial household cleaners are full of harmful and toxic chemicals which sublimate into your home environment, causing congestion, skin and respiratory problems without you even realising it.
You can make your own safe and effective version of household cleaner using Epsom Salts.
Epsom Salts can be used to not only help plants grow and improve fruit and vegetable yields, but also to keep away insects and pests.
As you can see, Epsom Salts are a powerful natural compound that have several versatile uses in addition to soothing sore muscles and joints.
Whether it be for use as a skin treatment, for supporting circulation and body health, or for tox-free use around the home, pure Epsom Salts are a must-have product for any household that is committed to natural health and a self care lifestyle.
You will find Epsom Salts available in our store.
Tolman Self Care.
It may seem incredible, but inside of your body are approximately 100 trillion bacteria made up of colonies of both good and bad.
When you consider your cells number around 10 thousand trillion, the reality is that bacteria not only outnumber your cells, but also thrive and play a significant role in your body.
The main thing to realise is that not all bacteria is created equal. The “good” bacteria are considered essential to your health. Whilst the “bad” are known to cause disruption and chaos inside the body.
What’s more is that in addition to these tiny bio-organisms, there are also numerous species of yeast and fungus that call your body home. And in certain environmental conditions, these species can multiply into "intruders", commonly leading to the condition known as candida.
Left unchecked, Candida can lead to a range of disruptions within your body and causative health problems, so it pays to know the signs of candida and how to remedy the situation before it gets out of hand.
One of several types of fungus and yeast that naturally live in your body, it’s perfectly normal to have a small amount of candida present in your mouth, stomach and on your skin without any issues.
At healthy levels, in your gut it actually helps with the processes of nutrient absorption and digestion. However, under certain conditions, it starts overgrowing which gives rise to an infection called “candidiasis” and its associated symptoms.
When the infection spreads in the mouth and throat, it’s commonly the “candida albicans” type to blame, and this is commonly referred to as “thrush”.
Many people, especially women, end up also getting it in genital areas and sometimes also on the skin and even mucous membranes.
If left untreated in the gut, it can end up breaking down the intestinal lining, causing other toxins and pathogens to also get into the bloodstream and then on into the heart, brain, eyes and bones.
This of course, leads to serious health problems and even life-threatening infections if allowed to proliferate.
Candida and yeast infections can produce a range of various symptoms. Depending on the person, some of the most common include:
In the digestive system, candida and yeast overgrowth can lead and contribute to the following issues:
Normally the “good” bacteria in your body keep candida levels in check, however, if the proportion of these healthy bacteria gets overtaken by “bad” bacteria, your natural Ph balance becomes acidic, leading to an overgrowth.
This normally results from a number of factors, predominately diet, lifestyle and/or an already compromised immune system.
Consuming too much of the following can cause candida and yeast to proliferate and throw your gut microbiome out of balance:
Overgrowth can also happen as a result of:
It’s vital to address candida and yeast overgrowth as soon as possible, in order to avoid it spreading.
As always, prevention is better than cure, so by cleaning up your diet, you will go a long way to preventing these types of infections in the first place. This means, you should include a wide variety of seasonal, locally sourced fresh produce in your diet on a regular basis.
If however, you’re already suffering from an infection, the following natural remedies can not only help to get things under control, but also to boost your immune system, as well as providing a number of additional health benefits.
A build of plaque and toxicity in the body is what allows bad bacteria to proliferate and this is what causes imbalances to your gut microbiome.
By doing a detox or cleanse of your digestive system, you will not only help to remove any backed up waste and toxins, but will also serve to flush out excess candida.
It's important to realise that some of your symptoms may not actually just be as a result of candida, but of an accumulation of overall toxicity in your body.
Learn more in 5 Signs You Need To Do A Detox Cleanse & Where To Start
You have 2 choices in regards to how you go about doing a detox cleanse:
1. FAST only on liquids for 1-3 days such as water or fresh pressed vegetables juices:
Learn more in Fasting: What You Should Know
OR a gentler easier way is...
2. Whole food detox where you limit your diet to a variety of fresh fruits and vegetables for 5-7 days.
You can incorporate fresh cold-pressed juices into your detox cleanse and we recommend including plenty of organic leafy green vegetables such as:
Learn more in Fruit & Vegetables: What You Should Know
Other fantastic foods to include into a detox cleanse dietary protocol include:
All of these vegetables are inherently alkalising so will help return your Ph level back to normal levels.
Additionally, they contain chlorophyll, vitamins and minerals that will help to heal and support your entire body during the process.
It’s also a great idea to do a Natural Clay & Fibre Colon Cleanse, a couple of days before your detox diet, which will help to remove accumulated “plaque” from your intestinal tract, which will help to maximise the benefits of your eating plan.
Thanks to its sulphur-containing compounds, garlic has very potent anti-fungal properties, including a substance called “allicin” which is effective against candida and yeast overgrowth.
It’ll also boost your immune system with its high antioxidant content and can also help to knock out some types of parasites.
For treating candida, it's best to eat garlic raw by having at least one crushed or chopped clove per day.
One of the most powerful anti-fungal, anti-bacterial foods on earth, raw coconut oil is a must in your diet, to not only help overcome candida infections, but also prevent them from returning.
You can have it in the following ways:
Learn more in The Amazing Health Benefits Of Coconut Oil
Long known for its skin healing and rejuvenating properties, aloe vera is not only nutritious but also packed full of anti-fungal, anti-viral and anti-inflammatory properties, making it an ideal addition to your candida control plan.
Additionally, it’s a prebiotic that the good bacteria in your gut will feed off, to help rebalance your microbiome.
Take a shot of aloe vera juice each day, or try our Joule of Thor each morning on an empty stomach. You can also rub aloe vera gel on any affected topical areas as needed throughout the day.
Learn more in Aloe Vera: Why “Nature’s Potted Physician” Is A Powerful Medicinal Plant
This natural fermented wonder, when taken internally with a glass of water, will actually kill off yeast and help get any overgrowth under control.
Also classified as a prebiotic, like aloe vera it will serve to help increase the amount of your "good" gut flora.
Add 1 tablespoon of Organic Apple Cider Vinegar to a glass of water first thing in the morning and drink.
Learn more in The Self Care Powers Of Apple Cider Vinegar
There are several Pure Essential Oils that are also very useful in alleviating symptoms of candida. These include:
Although not effective against all types of yeast, many people have experienced great results using this natural antiseptic externally to help kill off overgrowth.
Die-Off Symptoms
Sometimes when you make abrupt changes to your diet or lifestyle to address candida or yeast infections, one can experience some effects from a large amount of fungus or yeast getting killed off.
As uncomfortable as this may be, it’s a good sign as it shows that your body is detoxifying.
Otherwise known as a “healing crisis” or “Herxeimer’s reaction”, symptoms can often get worse before you notice an improvement, as a consequence of toxins getting released into your system from a metabolic reaction to the dead and dying candida or yeast.
Some common symptoms include:
These may last for up to 10 days, but the will generally eventually clear.
The best thing you can do is take it easy and drink lots of water to help flush all the toxic residues out of your system.
Once you’ve gotten any infections under control in addition to following a predominantly high-alkaline plant-based diet, it’s a good idea to eat a lot of probiotics in order to increase the number of good bacteria as well as strengthen your immune system.
Learn more in Probiotics: Health Benefits & 7 Powerful Food Sources
Additionally, eating only good fats in the form of plant-based whole foods and plant oils will help your body to absorb more nutrients from food as well as provide a more efficient and clean form of energy compared to processed sugars and bad fats. Some good choices include:
Learn more in Good Fats Versus Bad Fats
The yeast or fungal infections that are labelled as "Candida" are a sign of bacterial imbalances in the body that can show up as a range of external or internal ailments of discomforts.
The key to treating Candida really comes down to cleaning up your diet and making some important lifestyle adjustments as suggested here, that will help to restore a healthy gut ecology, and eventually help you to rid the infections and imbalances and get your health back on track.
Tolman Self Care.
Delicious and super versatile, especially if you’re willing to get creative, here we highlight the incredible health benefits of beetroot and why this bright red vegetable should be a dietary staple.
The Broad Health Benefits of Beets Include:
For the wide range of health promoting qualities that beets provide, here we zero in what we regard as the top five:
If you want to cut your risk of getting kidney stones, fill your diet with potassium-rich foods such as beet root, including the leaves.
Potassium helps nullify the formation of kidney stones by preventing your urine from becoming too acidic, which is the main way that kidney stones can form.
Pair eating or juicing fresh beets with drinking plenty of water daily, and you won’t have to worry about kidney stones again.
Learn more in Top Whole Foods for Healthy Kidneys.
As you get older, osteoporosis is a real concern. This disease causes your bones to become weak and brittle, making you more prone to breaks or fractures, which can be difficult to heal as you get older.
Beetroots are rich in nutrients that strengthen your bones, putting you at less risk of developing osteoporosis and arthritic conditions. The red roots of beets are rich in three key nutrients that support bone strength: potassium, magnesium and beta-carotene.
As is the case with most diseases, prevention is certainly the key with osteoporosis, so start protecting your bones as early as you can by making smart dietary choices that includes beetroots regularly to support healthy, strong bones.
Beets are loaded with folate, which is one of the B vitamins.
This essential nutrient serves many functions in the body, from cell growth to preventing disease. This is why one of the most powerful nutrient benefits of beets, is that they can actually help prevent and lessen your risk for cancer.
It was previously thought that women who regularly drink alcohol, were more likely to get breast cancer. But, according to a recent study of almost 90,000 women, a high daily intake of folate lowers that risk.
In addition to folate, beets are high in beta-carotene.
Several studies suggest that a diet rich in carotenoids, like beta-carotene, can also help prevent lung cancer and prostate cancer. No matter your age or current state of health, eating whole foods to help prevent cancer is always a good idea, and beets definitely fall into that category.
Learn more in Top Cancer-Fighting Foods & Lifestyle Practices.
The folate in beets also help lower levels of homocysteine in your blood. Homocysteine is an animal protein metabolism that can damage and narrow your arteries, which may lead to heart attacks and strokes.
By eating beets every day, you can help ensure your heart stays healthy and strong, especially if you don’t follow a plant-based diet.
Another of the incredible health benefits of beets is that they’re high in potassium, which is one of the most important minerals in the human body.
Potassium helps with everything from muscle contractions to heart function, and can help prevent osteoporosis and stroke, among other things.
Eating Beetroot and other whole foods that are high in potassium helps control your blood pressure. By keeping your potassium levels up, your blood pressure will naturally stay down, without the need for medication or interference.
Important Tip: Whilst canned beets are definitely easier and more convenient, they’re not quite as good for you as fresh whole beets that you'll source at your local markets. Fresh beets have at least twice as much potassium, folate and other nutrients as the canned ones. Luckily, it’s easy to roast and bake beets, or to juice them raw or finely slice them into your favourite salads.
Learn more in Hypertensive? How to Lower Blood Pressure With Whole Foods.
A simple way to get more beets into your diet is to get your hands on our super convenient, CABALA Raw Juice Powder for those days when you're short on time and need a nutrient boost.
Rich in vitamins and minerals, CABALA is to have in the cupboard at home so that you don’t have to sacrifice your health for a busy schedule.
CABALA is an acronym for: Carrots, Apples, Beets, Lemons & Apple.
It’s a great way to get a range of nutrients into your body in one delicious and convenient juice.
The Main Takeaway
If you’ve been wary of or intimidated by beetroot in the past as a dietary staple, it’s time to embrace this whole wonder food to support all round healthy function.
You’ll be pleasantly surprised by the versatility and how different beets can taste from dish to dish, when you consciously incorporate them into your weekly meal plan.
The incredible health benefits of beets are endless, but their power to prevent bone disease and cancer alone should be enough to convince you to make this veggie a regular 'must' as part of your diet and self care routine.
Tolman Self Care.
]]>The biggest problem with Eczema is that many doctors and dermatologists tend to focus on 'band-aid' solutions such as prescription medications and topical creams, rather than focussing on the lifestyle changes needed to address the true cause of the condition and avoid reoccurrence.
Here, we highlight the most common causes of Eczema and recommend five ways that this uncomfortable skin condition can be treated naturally without synthetic medications.
The most main causes of Eczema, in fact any ongoing inflammatory skin condition, can usually be attributed to a poor diet, the use of chemical skin care and personal care products, excess stress, anxiety and a lack of water and sunshine.
The main signs of what is medically known as Eczema, encompasses a range of symptoms, from itchy to scaly skin, redness, blotches, cracked skin and more.
Unfortunately, the main treatment for eczema is usually prescribed topical creams or medication. Whilst these methods will temporarily suppress the symptoms, they don't get to the underlying cause of the skin inflammation and can actually add to the level of toxicity inside the body, prolonging the condition over the longer term.
The good news is that as uncomfortable as eczema and other inflammatory skin conditions may be, they are completely preventable and even treatable in the vast majority of cases by following the 7 principles of health - that is by embracing the fundamentals of health which are clean Air, Water, Sunshine, Walking, Whole foods, Happy Relationships and Passion.
In addition, there are particular steps you can follow which will go a long way to healing Eczema naturally and avoiding it in the first place, such as those we'll share with you here now...
Responsible exposure to natural sunshine is one of the best things you can do to heal inflammatory skin conditions such as eczema.
Sunlight is loaded with Vitamin D which is crucial for detoxifying the body and nourishing the skin provided you don't over do it.
In addition, sunlight stimulates emotional molecules of happiness and joy in the brain, which is crucial for easing anxiety, stress and boosting your mood.
When it comes to sunshine, being responsible generally means choosing the less intense times of the day (in the morning before noon) to get your daily dose of sunlight. This way, you won't over do it and burn or cause unnecessary damage to your skin.
By exposing your face and body to sunlight for 20-30 minutes in the morning, you'll give your skin the nourishment it needs without the harmful effects.
Unfortunately, one of the biggest mistakes that eczema sufferers make, is that they avoid sunshine altogether and wonder why their skin never improves or restores a healthy glow.
Keep in mind also that it's important to avoid commercial sunscreen products which are laden with harmful chemicals. These will only compound the toxicity your body is already dealing with, which is actually causing the eczema or scaly, inflamed skin in the first place!
Instead, if you are going to apply some type of sun protection to your skin prior to getting out into the sun, choose plant oils with naturally occurring SPF factors such as cold pressed coconut oil, extra virgin olive oil, macadamia oil, avocado oil, raspberry seed oil or our handcrafted Sun Loves Me product available in our store.
For more on sunscreen, read our blog Does sunscreen really prevent or cause skin cancer?
Dry skin is usually unnourished skin....and over time this can easily lead to flakiness and eczema flare-ups.
This is why a high quality, chemical-free moisturiser is important each day to replenish, hydrate and nourish your skin and to keep it soft, supple and in great condition.
It's best to apply moisturiser morning and night to both your face and body after showering. Additionally, if you have days of prolonged exposure to sunshine, feeding your skin with a natural moisturiser will help to restore the skin and avoid the after-sun affects such as sunburn or peeling.
There is one natural product you should definitely keep front of mind when it comes to avoiding and healing inflamed skin - and that is raw coconut oil.
Raw coconut oil is a versatile natural moisturiser that works wonders for any type of skin inflammation because of its potent antibacterial and anti fungal properties.
Also, it's good to remember that coconuts thrive in tropical climates for a reason, interestingly, where inflammatory skin conditions are very rare. Mother nature made coconuts and sunlight to be best friends - and as a combination they're extremely nourishing for your skin!
Raw, cold-pressed coconut oil is completely free of additives, chemicals and harsh synthetic fragrances and is also very rich and soothing for the body and skin.
Plus, it’s a lot more cost-efficient than buying bottles of expensive lotions and potions which may temporarily make a difference, but ultimately will do little to heal eczema and inflammatory skin conditions over the long term.
If you find that straight coconut oil is too oily for your skin, instead choose a natural moisturiser such as our plant-based Divine Body Butter or Nourish Daily Moisturiser available in our store.
Also, if you have skin that is particularly red, cracked or extra inflamed in certain spots, you should also consider our anti-inflammatory, aloe vera skin gel, Skin's Love Potion, which is useful for soothing a variety of skin reactions and concerns.
Salt is one is one nature's true healing compounds.
Rich in minerals like sodium and iodine which are effective in removing toxins and bacteria from beneath the skin's surface, salt is a vital nutrient when it comes to easing eczema and other inflammatory skin conditions.
Ocean water is a known antiseptic, which means it is very beneficial for killing off bad bacteria on the skin. Even a 5-10 minute soak or splash in the ocean can work wonders for speeding up the healing process, particularly when combined with a little sunlight exposure as well.
If you can't access the ocean where you live or during the winter time, the next best thing to do is a salt bath soak 2-3 times per week. Natural salts such as Himalayan Pink Salt and Epsom Salts are loaded with minerals like sodium, magnesium and iodine, known for their ability to draw out toxicity from beneath the skin's surface that leads to inflamed skin.
Dissolve 1-2 cups of salt in a luke-warm, running water bath and soak for 20-30 minutes. Add 5-10 drops of pure Lavender Essential Oil, which is a known remedy for soothing irritated skin.
Be sure to use a quality nature-made salt. If you want to take things one step further, you can Bentonite clay to the your bath which is a natural chelator which further promotes the extraction of toxins from the body.
Learn more in our blog Relieve Stress & Inflammation with “Detox Baths”.
You are what you eat, which means what your diet has a big impact on that appearance of your body's largest organ, your skin!
The first step is to a clean diet is making the majority of the food you eat, local, seasonal produce that is unprocessed.
A diet rich in fresh fruits, salads, vegetables, nuts, seeds and whole grains will give your your body the vitamins, minerals, antioxidants and natural fibres it needs to help flush out toxins and ensure you're not deficient in vital nutrients.
Secondly, it is very important to drastically limit refined sugars and grain products, industrial seed oils, factory-farmed dairy, processed meats, fatty take-away foods, packaged chemical foods and frozen foods. All of these will greatly impact the quality of your skin.
If you have signs of eczema or constantly inflamed skin, it can be a good idea to do a colon cleanse to clear out the toxicity and residue stored in the digest tract. To help with this, try our handcrafted Cleanse Me Natural Clay & Fibre Cleanse product available in our store.
In addition, it's important to get plenty of good, healthy fats into your diet from foods such as avocados, walnuts, macadamia nuts, almonds and extra virgin olive oil to provide vital nutrients to the skin.
Probiotics can also be helpful for skin conditions like eczema because they address any bacterial imbalances in the gut and help support a strong immune system, which is crucial for avoiding any type of skin dis-ease.
Probiotics are naturally occurring in foods like organic yogurt, cheeses, kefir, tempeh, sauerkraut, pickles, kimchi and kombucha.
Finally, be sure to drink a minimum of 2 litres of clean water every single day, which will help to flush out unwanted toxins within the body and keep your skin hydrated.
You can learn more about the importance of diet to your skin in our blog Why Diet is A Key to Glowing Skin.
While it’s important to treat the physical condition of eczema, it’s equally important to pay attention to the psychological causes as well.
Stress and anxiety can trigger flare-ups of eczema because they cause imbalances in the body which can impact your gut health, sleep patterns, mood and natural body cycles.
This means it is really important to have a holistic approach to your wellness, by managing some of the intangible factors that can cause skin flare ups like eczema.
The first step is to identify the source of the most stress or anxiety in your life and then to take steps to reduce it.
Whether it be your work, relationships or finances, the way you manage sources of stress has a big impact on how your body reacts and is able to find balance.
Regular exercise, eight hours of sleep per night, connecting with nature often and deep breathing and meditation should all be prioritised because of the powers these activities have in reducing stress.
Remember also to identify and practice things you are passionate about at least once per week. It could be playing a musical instrument, cooking, writing, hiking or creating an online course - any hobby or activity that lights you up can do wonders for alleviating stress, which in turn will help to ease the inflammatory response of your body and skin.
Eczema and ongoing inflammatory skin conditions, such as red, scaly or flaky skin can stop you in your tracks if you don't know how to reverse the problem.
Whilst the medical approach of chemical topical creams and pharmaceuticals can be useful in reducing eczema symptoms in the short term, unless you address the underlying cause you'll never truly heal the condition.
Thankfully, nature gives us access to some amazing tools that help support your skin health and for treating conditions like Eczema. The key is to be conscious of these tools and to embrace them if you want to avoid problem skin.
Follow the tips shared with you here and you'll go a long way to avoiding eczema and inflammatory skin conditions. Or better still, you'll know exactly what to do the next time you or someone you love, experiences eczema or unwanted skin flare ups.
You can learn more about taking care of your skin naturally in our blog; Acne & Skin Problems: 4 Keys To Healing without Chemical Topical Creams.
Tolman Self Care.
Chronic Fatigue Syndrome is the label given to a condition of prolonged sluggishness or when you constantly struggle to get through each day performing the simplest of physical tasks.
Doctors typically perform a blood test, usually to identify signs of nutritional deficiency or thyroid malfunction. And 9 times out of 10, the recommended remedy is some type of synthetic medication which can cause dependency and unwanted side-effects.
So, how do you address the symptoms of chronic fatigue without reliance on invasive drugs that do little to correct the underlying problem?
The first thing to realise is that the signs of chronic fatigue syndrome don't usually show up by chance. It is generally the result of lifestyle and environmental factors that take their toll over time.
The good news however, is that with some adjustments to your daily habits and by embracing a more conscious approach to your self care routine, you can play a big role in turning the signs of chronic fatigue around. Read on to discover our top self care tips to help knock out chronic fatigue syndrome before it take hold.
Symptoms of Chronic Fatigue can include a long list of problems such as:
These symptoms will show up differently for different people and not everyone will experience ALL of these signals as a sign of chronic fatigue.
Ultimately, chronic fatigue is usually a function of internal chaos in the blood and the nervous system and pancreas not being able to perform their job, which of course, can all be traced back to dietary and lifestyle habits.
The root cause of chronic fatigue syndrome is usually either, high levels of stress, a poor diet, a toxic environment, or not enough of exercise.
That means that the REAL problem is normally a lack of consciousness around what constitutes the healthy daily habits that will help to avoid such a debilitating condition.
Unfortunately, the health care community tends to offer only short term band-aid solutions, which is why to truly get on top of chronic fatigue, it is so important to make the lifestyle adjustments required to reclaim your health and to avoid the condition altogether.
Processed Foods and Allergens - around 80% of the foods you'll find on today's supermarket shelves are processed, preserved and chemically altered in some way. That means they lack the nutrition your body needs and can even cause toxicity within the body if they become staples in your diet. Common examples of these problematic foods include, canned and bottles foods that contain additives and preservatives, processed meats and dairy products, hydrogenated industrial seed oils such as margarine, safflower and canola, and everything from white bread to white flour, packaged breakfast cereals, frozen and takeaway foods.
Refined Sugars and Grains - processed and refined sugars and grains, as well as artificial sweeteners, are widely regarded as the biggest culprits of obesity and chronic fatigue. Whilst they may provide short term satisfaction and energy, these "fast" sugars cross the blood-brain-barrier quickly, causing blood sugar spikes, which can eventually wear out the pancreas and lead to chronic fatigue.
Over Eating - over eating or feeling constantly hungry, is usually a sign of malnourishment. When your cells are starved of quality nutrition, more food will not energise you. In fact, eating more of the wrong type of food, will simply cause your body to lay down fat, place extra pressure on your digestive system and cause you to fell sluggish and run down both physically and emotionally.
Chronic Dehydration - your body and brain need water every single day to perform vital functions. This is why constant hunger is usually a mask for thirst first. The reality is that if you don't drink enough pure, clean water every day, you'll eventually experience mental fog, headaches and fatigue. Rather than drink more water, too many people reach for substitute drinks like diet sodas, energy drinks and commercial caffeine, which ultimately hinders rather than helps the cycle of fatigue.
Stress - work pressure, parenting, relationship problems and financial stress, can all take their toll on you physically and emotionally if you don't take time out to allow your body and mind to rest and re-set.
Stagnant Air - if you're regularly breathing stale or stagnant air, you'll deprive your respiratory system of fresh oxygen which your body and brain need to thrive and stay alert. Additionally, stagnant air is a breeding environment for impurities to proliferate and infiltrate your blood stream.
Irregular schedule - a lack of routine or constant adjustment to your work schedule can upset your body clock and your ability to lock in healthy daily habits, which will eventually take its toll on your health.
Constipation - a digestive system that is not functioning efficiently transmits signals for help to the central nervous system, sapping energy and causing irritability and fatigue.
Lack of exercise - Energy creates energy, which means the less you do physically, the more tired and prone to fatigue you'll become. This is why some form of moderate daily exercise needs to be a daily priority to break the vicious cycle of fatigue.
Do A Clay Colon Cleanse - one of the major causes of sluggishness, irritability and chronic fatigue is a poor functioning digestive system, which is the most important system of the body. One of the best ways to reset your digestive tract is to support the release of stored metabolic waste with a natural clay and fibre colon cleanse. Our signature colon cleanse product, Cleanse Me can help this process, which consists of Food-Grade Bentonite Clay, Ground Flax Seeds, Psyllium Husk, Dried Apple, Cinnamon and Ginger.
Do A Multi-Day Juice Fast - A juice fast will give your digestive system a chance to reset and heal, whilst flooding your cells with vital nutrients. When it comes to juice fasting or cleansing, we recommend consuming cold-pressed juice because it is a method that retains the nutrient rich enzymes, unlike high speed centrifugal juicing methods which oxidise the juice. Use locally sourced, seasonal produce when preparing your juice and experiment with green juices made from ingredients like Spinach, Kale, Celery, Cucumber, Apple and Lime, as well as other blends such as the ancient CABALA recipe (Carrot, Apple, Beetroot & Lemon).
Walk 30-45 minutes Per Day - walking is one of the most important foundational exercises you can do for your health and energy. We recommend walking first thing in the morning and outdoors whenever you can. This allows you to breathe fresh air, to stimulate your senses and feel-good emotions and helps to support a healthy metabolism.
Drink 2 litres Of Water Per Day - your body and brain are comprised of around 70% water, which is similar to the earth's water composition. In other words, the human body is a MICRO-cosm of the MACRO-cosm. As a minimum, you should replenish the weight of your brain every single day, which is approximately equal to about two litres of water. If you're suffering from fatigue or other health problems, it's wise to kick this up around 1 litre per 22 kilos of your body weight. Your body needs water to perform vital functions including to flush out toxins and keep you energised which is a key to avoiding chronic fatigue.
Boost Your Natural Salt Intake - Salt is the electrolyte of your cells, so it's key to include pure, unrefined nature-made salts like Celtic Sea Salt and Himalayan Salt in your diet on a regular basis. Salt is also an effective digestive aid and it ionises into calcium within the body, meaning it helps to build strong bones and joints.
Eat More Whole Food - When your diet is rich in fresh, locally sourced, seasonal fresh fruits, vegetables, nuts, seeds and whole grains, you will go a long way to keeping your body nourished, functioning optimally and to avoid fatigue. Eat a raw green salad every single day drizzled with extra virgin olive oil, lemon juice and fresh herbs. Add a green smoothie or cold pressed juice to your morning routine. Prepare vegetable broths and soups. Steam and bake veggies and make stir fries. Snack on raw almonds, macadamias, dried fruit and/or Pulse Raw Food to in between meals to help keep your blood sugar stable.
Eat Fermented Foods - One of the most important aspects for healing chronic fatigue, is to ensure a healthy gut microbiome. This means the "good" bacteria in your gut must be well nourished to ward off the bad bacteria, that can lead to the formation of sickness and fatigue. Your gut is the critical nerve and energy centre of your body that regulates key functions. This is why it's vital to include probiotic-rich, fermented foods in your diet to regularly to build a strong immune system and for robust energy and health. Easily accessible fermented foods include, raw organic dairy or coconut yogurt, kefir, olives, sauerkraut, pickles, kimchi, tempeh, miso and kumbucha.
Eat Good Fats - Your gut health, skin, nerves, immunity and digestive system, are all dependant on a healthy supply of good fats to function at their best. Good fats are those that have not been chemically altered and won't cause chaos in the body. These include, extra virgin olive oil, flax seed oil, macadamia oil, walnut oil, raw nuts, avocados and Coconut Oil for baking and frying. If you are going to eat animal products, be sure to choose pasture raised (free-range) and hormone-free meat, poultry and eggs and only wild caught seafood.
Chronic Fatigue Syndrome is a sign of disruptive processes that are taking place in the body that can sometimes be traced back to diet and lifestyle factors.
The problem with commonly prescribed synthetic medication, is that it often leads to dependency, can create side-effects and ultimately does little to address the true cause of ongoing fatigue.
Instead, if you want to take a more conscious approach to avoiding and managing chronic fatigue, the self care tips and suggestions shared here can help you knock out the disruptive effects of this condition.
Tolman Self Care.
Citrus fruits include common staples such as oranges, grapefruits, lemons, limes, mandarins and tangerines.
Readily available, these juicy, tangy, refreshing whole foods are acidic in nature, which has lead to a common misconception that they are harmful. But the reality is that not all "food acids" are created equal.
Citrus fruits consist of "nature-made" acids that are highly beneficial to your health and your ability to resist disease.
This is because the acids in citrus fruits - known as "citric acid" - actually helps to alkalise the body, by breaking down food molecules to release energy, supporting healthy digestion and boosting your body's ability to help fight off infections and dis-ease.
Keep reading to find out why citrus fruits should be a vital everyday food in your diet for robust health and peak wellbeing.
Building strong immunity is more important than ever and one of the richest sources of immune-boosting nutrients are citrus fruits.
Citrus fruits are loaded vitamin C, an anti-inflammatory nutrient that helps to protect against congestion and bacterial and viral overwhelm.
Oranges, for example, contain around 69 milligrams of Vitamin C, which is close to a full day’s recommended amount. This means you can have a big impact on your immunity just by eating 1 orange per day.
If you have an active lifestyle, you may benefit even more from citrus fruits each day. Research shows that people under heavy physical stress cut their risk of catching a cold in half if they regularly eat a variety of citrus.
Studies have also shown that regularly eating citrus can cut your risk of developing pneumonia by up to 80 percent. Elderly people that experience pneumonia or chronic bronchitis had fewer symptoms and recovered more easily by eating oranges. Oranges are great protectors against bruising, colds, flu, heart disease and strokes.
Protecting your heart health is one of the most important things you can do, and citrus fruits are a vital food to support this. Powerful heart benefits of citrus foods include:
Protecting your heart health is one of the best things you can do for your overall health and wellness, and by eating citrus fruits regularly you can help do just that.
Despite their acidic nature, citrus fruits are actually alkalising for the body.
Science has proven that disease cannot live in an alkaline-rich environment, which is why citrus is such a potent healing food.
Lemons are nature's potent detoxifier, beneficial for internal body cleansing, asthma, headaches, pneumonia and arthritis. Lemon juice is also a good general blood purifier, body purifier and a mild diuretic.
Lemon juice also helps kill intestinal parasites such as round-worms and dissolves gallstones. The bioflavonoids in citrus fruits detox your system and can even lessen the cravings for drugs. Lemon juice is also beneficial for removing poisons in the form of old drug residues from the body.
The vitamin C in oranges and other citrus fruits may help speed up the creation of new skin cells and the shedding of old ones, to heal wounds and cuts faster.
The rich Vitamin C content in citrus fruit has been shown to protect against various cancers, such as bladder, lung, pancreas, stomach and throat.
Citrus, particularly oranges, are also big providers of the carotenoid beta-cryptoxanthin, fiber, falconoid, folate and over 15,000 other nutrients that are all dedicated to protecting your health.
Citrus fruits have over 170 different phytochemicals and more than 60 known falconoids. These are shown to reduce inflammation, shrink tumours, inhibit blood clots, offer strong DNA protection and learning enhancement.
Grapefruit can help protect you from cancer too: thanks to its significant stores of the bioflavonoid naringenin, grapefruit arrests the spreading of breast cancer cells and prevents the metastasis of melanoma.
Interestingly also, all citrus fruit have a signature pattern that resembles the anatomical structure of the female breast, mammary tissue. In other words, one of the features of citrus fruits that mother nature provides by ingenious design, is nutrition for female breast health
Learn more in Top Cancer-Fighting Foods & Lifestyle Practices.
Digestive health is incredibly important. After all, it’s how your body processes and absorbs nutrients, expels toxins from the body and cultivates the bacteria required for a healthy gut. Citrus fruits are particularly beneficial for digestion; the organic acids in all citrus fruits stimulate digestive juices and relieve constipation.
Grapefruit juice in particular eases constipation and improves digestion by increasing the flow of gastric juices. By eating at least three raw fruits daily, you can help promote regularity and good digestive health.
Citrus fruits are so important for the diet, because the vitamin C delivers natural acids to the stomach that speed up the process of fermentation, helping to establish a healthy gut and diverse microbiome.
Lemon juice in particular, is particularly beneficial for the liver and kidneys. While the liver is the organ for metabolising food, the kidney is responsible for flushing out toxins.
The Vitamin C, essential oils, pectin and flavonoids in lemons help prevent oxidative damage and lipid per oxidation. The natural acids improve the health of the gut lining, thereby reducing waste products that arrive at the liver via the gut.
Lemons in particular are known to improve liver function because they're the only fruit on earth that have what is known as 'anions', special enzymes that resemble bile. By drinking 1 cup of fresh squeezed lemon juice every day you'll help heal a damaged liver. Alcohol does increase intestinal permeability and allows bacteria from the gut to travel to the liver, potentially damaging liver cells. Lemon can help to heal this damage.
Lemons also stimulate the adrenal system and increase the vitality of the kidneys. The citric acid may also protect against the formation of kidney stones.
Learn more in Top Whole Foods for Healthy Kidneys.
On days when you don't have citrus fruits handy, a great substitute is our natural, tangy nutrient-packed Tropical RAW Juice Powder
It's important to not get caught up in the false information about citrus fruits that says they should be avoided due to their acid content.
If you avoid citrus fruits, you avoid one of nature's most potent sources of immune-boosting vitamin C.
Also, the natural acids in citrus fruits perform vital functions within the stomach and actually help to cultivate an alkaline rich environment in the body, helping to prevent sickness and disease.
Citrus fruits are sweet, tangy, juicy, delicious and refreshing.
Shop for them locally at your farmer's markets when in season. Cut them into wedges and enjoy them on their own, add them to tropical salads or juice them with other fruits and enjoy til your hearts content.
By consciously including citrus fruits into your diet regularly, every single week, you'll go a long way to supporting healthy immunity and robust all round health, without reliance on expensive supplements to plug the vitamin and mineral gaps in your diet.
Tolman Self Care.
]]>Your liver is one of the largest and most vital organs in your body.
Its primary function is to filter and convert toxins into waste, cleansing your blood and metabolising nutrients to provide the body with what it needs to function optimally.
The problem today, is that it's common for your liver to become stressed, overworked and damaged due to environmental, dietary and lifestyle factors, leading to malfunctioning and eventual dis-ease.
There are a number of things you can do to maintain a healthy liver and even to reverse liver disease naturally without toxic medicines or intervention. Read on to discover what you can do to support and restore healthy liver function.
The liver is a large internal organ located on the upper right side of the stomach and it is vital for the functioning of your metabolism and immune system.
The liver performs several important tasks including; storing blood and constantly filtering it to remove harmful toxins; it rids the body of dead blood cells; secretes hormones and enzymes; supports digestion, converting what we eat into life-sustaining nutrition; and even regenerates its own damaged tissue.
Liver dis-ease can take on several forms, however, these are some of the most common liver problems:
Liver disease is usually caused by internal infection as a result of exposure to viruses, synthetic medicines or toxic substances like chemical cosmetics which seep into the body, impacting the auto-immune process.
A toxic liver will show up as skin disorders like psoriasis and acne, as well as digestive disorders, jaundice, fatigue and halitosis.
Learn more in 5 Signs You Need to Do a Detox Cleanse & Where to Start
If you have any of these symptoms, AVOID alcohol (particularly spirits), commercial caffeine, processed foods, refined sugars, artificial sweeteners and hydrogenated oils because they will compound the problem.
Periodic fasting on either fresh raw juices, water or even whole plant food mono diets are all very powerful when it comes to healing the liver.
Learn more in Fasting: What You Should Know
Quality nutrition will help a damaged liver to regenerate new cells and the best way to do this is by eating predominantly fruits, vegetables and other plant whole foods.
Learn more in What Are Whole Foods? 7 Benefits Of A Whole Food Diet
It is important to periodically detox with a natural liver cleanse since toxic substances can build up and cause harm.
In order to regenerate the liver and get the most from any type of dietary cleanse, it's important to support the process with a few lifestyle steps:
One of the most potent and effective foods on earth for healing, regenerating and cleansing the liver is LEMONS.
A powerful protocol to help heal and fully restore the liver, is to drink one cup of freshly squeezed lemon juice each day when you rise for 90 days. This will promote a major clearing of toxins stored in your liver, enabling to return to optimum healthy function if you support the process with the other recommended dietary and lifestyle tips.
The interesting feature of Lemons - and why they're considered mother nature's detoxifier - is because they are the only food on earth that contain "an-ions" (every other whole food contains "cat-ions"). Your liver produces "an-ions" known as bile which helps to release toxins and metabolic waste. That's why lemons have significance when it comes to restoring your liver to its highest functional capacity.
Raw juicing with specific fruits and vegetables is a great way to do a natural liver cleanse. Just be sure that you consume only juice prepared with a cold-pressed machine, which is a slow-expeller pressing method that extracts the pulp but ensures the nutrient enzymes in the juice remain in tact to nourish your cells.
In your recipe blends, concentrate mainly on greens, beetroot, carrots, apples and lemon (also add knobs of ginger for good measure). Mixes based on these potent detoxifiers are also rich in magnesium, chlorophyll and vitamins A, C and E, which are all great for liver health.
Learn more in Fruit & Vegetable Juicing: What You Should Know
If you struggle to find the time to prepare your own juice regularly, try CABALA (acronym for Carrot, Apple, Beet, Apple, Lemon, Apple) raw juice powder mix for an easy and nutritious way to increase your intake.
Learn more in The Healing Powers of CABALA Juice
Daily Tip: Add a good squeeze of lemon to hot water and sip it as a tea in the morning or before bed. You can also help arouse a sluggish liver with a teaspoon of olive oil to stimulate the release of excess bile that congests the liver.
Learn more in How to Restore Liver Health & Improve Function
Tolman Self Care.
Turmeric has been embraced as a medicinal whole food for thousands of years, because of its amazing anti-inflammatory powers.
For this reason, Turmeric is a food that you should consciously add to your diet regularly if you want to avoid inflammation, especially with the flu season just around the corner.
Luckily, it’s not that difficult to include turmeric in your diet.
Turmeric lattes and smoothies are cropping up at cafes everywhere. And it's very easy to add turmeric, not only to your winter cooking - soups, stews and curries - but also as an ingredient in freshly, cold-pressed juices and even certain smoothies as we'll explain here.
The fact is, turmeric is one of mother nature's most powerful disease-fighting, medicinal plants.
So here we want to share with you, the top 7 reasons to include turmeric in your diet, as well as a couple of easy recipes featuring turmeric that you might like to experiment with for yourself.
Turmeric contains a potent compound known as Curcumin, which is a natural anti-inflammatory nutrient.
Anti-inflammatory foods are important, because inflammation is one of the main causes of pain, congestion and infection in the body. Inflammation comes in many different shapes and sizes, from mild body pain and obesity, to skin irritations and arthritis.
And all of these conditions are mainly triggered by a heavily processed diet, as well stress and lifestyle factors.
Treating inflammation naturally with foods like Turmeric, is a common-sense step you can take as part of a healthy diet and as a substitute for synthetic anti-inflammatory drugs, which can cause dependencies and unwanted side-effects.
Learn more in our blog 5 Dietary Tips to Fight Inflammation in the Body.
Antioxidants are crucial for the body and few foods in the plant kingdom have more antioxidants than Turmeric.
Antioxidants help protect you from oxidative stress, which is a process of degradation that occurs over time as we age and as free radicals start to damage the body.
The natural compound, curcumin, found in Turmeric, is not only anti-inflammatory, but also a potent antioxidant that helps to neutralise the damaging effects of free radicals, thereby also reducing the impact of oxidative stress and the process of ageing.
It should also go without saying, that adding more more antioxidant-rich foods like Turmeric to your diet, is a smart practice that will help protect your cells for greater health, vitality and longevity.
Heart Disease is a well known diet and lifestyle condition that can easily be avoided with a healthy diet and moderate exercise over the course of your lifetime.
Turmeric is especially beneficial when it comes to supporting your heart health, because its nutritional components are well known to improve the function of the lining of the blood vessels.
This makes turmeric an amazing food or spice for regulating cholesterol, stabilising blood sugar and reducing blood pressure and even blood clotting in the body.
Turmeric doesn’t just have physical health benefits. It can also be a valuable food for boosting mental health too.
Depression is a common mood disorder that can negatively impact everything in your daily life, including how you think and feel. And there is ample evidence to suggest that depression is an inflammatory disease, caused by low grade, ongoing oxidative stress.
It's for this reason that curcumin - the natural anti-inflammatory compound found in turmeric - is believed to help treat depression effectively and naturally. And it's why turmeric can be a valuable alternative to commonly used and prescribed anti-depressant drugs.
Handy Tip: Another useful self care tool for managing depression and anxiety naturally, are essential oils such as frankincense, roman chamomile and sandalwood.
Pure essential oils have powerful compounds that can improve your mood, focus and promote better sleep. You'll find a complete range of helpful essential oils here in our store at tolmanselfcare.com
One of the most commonly recognised health benefits of turmeric is its ability to help ward off viral infections. It works because curcumin has powerful immune-boosting and antibacterial qualities and is also known to slow histamine release in the body.
Boosting your intake of anti-inflammatory foods, particularly just before and during cold and flu season, is a common-sense step to give your cells the extra protection they need from airborne threats and viruses.
Learn more in our blog Top Essential Oils for Colds, Flus, Immunity, & Seasonal Allergies.
One of the less talked about health benefits of turmeric, is its benefits in supporting brain health.
As we all know, a healthy brain is vital to a healthy, active life as we age and this is where powerful anti-inflammatory foods like Turmeric can help.
The curcumin in turmeric is known to help delay neurodegenerative conditions of the brain and can even help improve memory and cognitive function as you age.
This is why turmeric may also help diseases like Alzheimer’s from developing, which is a key insight to be aware of, since there is no known cure for this disease.
Just by making turmeric a part of your healthy diet, you can go a long way to ensuring that neurodegenerative disease does not impact your quality of life in your golden years.
If you’ve ever struggled with your skin, this may be one of the most appealing benefits of turmeric for you.
Because of its wonderful anti-inflammatory, antibacterial and antimicrobial qualities, turmeric is a powerful food for helping to alleviate a variety of skin irritations from acne to psoriasis and more.
Turmeric is great for the skin because it prevents skin cells from clumping together and clogging the pores. Since it's antiseptic and antibacterial, it may effectively stop the growth of acne-causing bacteria. Additionally, its anti-inflammatory properties promote quicker healing by calming areas that are already inflamed.
By including turmeric regularly in your diet, you’ll likely also start noticing a natural glow and vibrancy to your skin.
Learn more in our blog 7 Secrets to Supple, Youthful Healthy Skin.
Turmeric Essential Oils
One of these easiest ways to benefit from turmeric, is to regularly use pure turmeric essential oil.
dōTERRA turmeric essential oil is safe to ingest, and when taken internally, it promotes a healthy immune system and can support achy joints and calm your mood.
Turmeric can also be diffused for mental and emotional balance, used as a spot remedy for skin blemishes, or as an ingredient for natural face masks to help restore youthful glow.
For Internal Health Benefits - Add a few drops of turmeric essential oil to your favourite curries, stews or soup recipes when cooking.
Another simple tip, is to add 1-2 drops to a fresh home made green juice or banana smoothie. Alternatively, warm up your favourite nut milk (coconut or almond are best), add 1-2 drops of turmeric oil, then mix in a dash of raw honey or organic maple syrup for a golden milk latte.
Here's a fantastic breakfast juice recipe you may also like to try using fresh turmeric:
Lightly peel and chop the citrus fruits into large chunks. Rinse and chop the carrots, turmeric and ginger into bite-sized pieces. Gradually feed all of the fresh ingredients into your juicer to prepare a delicious anti-inflammatory breakfast juice.
Note: The best type of juicer to use is a cold expeller press juicer which won't oxidise the ingredients like traditional centrifugal juicers can. We recommend Kuvings Cold-Press Juicers which are available in our store.
For Skin Health Benefits - Rich in antioxidants, anti-inflammatory and antibacterial components, turmeric essential oil can help reduce fine lines, wrinkles and add glow and lustre to the skin when applied topically.
Customise your daily facial moisturiser by adding a drop of turmeric essential oil before applying, which will promote overall clean and healthy looking skin.
Turmeric can also be used as a gentle spot treatment to naturally reduce the appearance of blemishes by dabbing a small amount to the affected area, as well as to ease and soothe cuts, burns, bruises and insect bites.
For Emotional Balance - Diffuse 2-3 drops of turmeric essential oil next to your bed while you sleep or bathtub while you relax, or in your office or study while you work to help promote feelings or positivity and to improve your mood. We have diffusers available in our store at tolmanselfcare.com. You can also simply place a couple of drops in the palms of your hands, cup over your nose and deeply inhale several times for a similar effect.
Turmeric is a genuine superfood known for its anti-inflammatory and antibacterial powers, which is very beneficial for reducing oxidative stress and inflammation in the body.
The good news is that turmeric is a readily available spice year round, but you should be extra conscious of it as the flu season approaches for its protective qualities.
You'll find fresh turmeric at your local farmer's markets or whole food stores, which you can use to spruce up your favourite winter recipes or to spice up your citrus juice combinations.
Alternatively, get your hands on pure turmeric essential oil, which is one of the easiest ways to benefit from this amazing superfood.
However you choose, just be sure to embrace turmeric in your diet and self care lifestyle and to think of it as one of nature's true gifts when it comes to food as medicine.
Tolman Self Care.]]>Brilliant cultures taught that high quality sleep was a gift or natural reward for practising the 7 principles of health on a regular basis - Air, Water, Sunshine, Walking, Wholefoods, Non-Toxic Relationships and Passion.
A good, healthy sleep not only gives you happy feet when you rise to a new day, there is overwhelming research to suggest that it also enhances:
On a grander scale, by making quality sleep a priority, you will set yourself up for a better quality of life over the long term.
The "Center of Disease Control" in the US estimates that 1 in 3 adults don't get enough sleep; and the statistics are similar in other developed countries.
Poor sleep patterns or sustained periods of inconsistent or inadequate sleep are associated with increased inflammation, hypertension, obesity, anxiety and even depression.
The big problem is that when unhealthy sleep habits are formed during childhood, they can be much harder to break your adult years, unless you're prepared to make some lifestyle changes.
Where it all starts...how much sleep do children need?
Children need to get enough sleep each da to set them up for healthier sleep patterns later in life.
Sleep is necessary for healthy growth and development and getting this right early is critical.
"Newborns" right through to about age 5 should have in the range of 10-13 hours of sleep daily. Developing, school-aged children who are up to around 17 years old, ideally should be getting 8-10 hours daily.
Adults should aim for an average of 8 hours sleep per night to support the body's natural circadian rhythm/sleep-wake cycle.
The most common signs of sleep deprivation include:
If you notice any of these symptoms regularly, it's time to take a close look at your sleep routine and to take the necessary steps to create healthier sleeping habits.
Sleep is the vital recuperation cycle within each 24 hour period.
Consistency is key when it comes to your sleep-wake cycle, so it's important to firm up a sleeping time phase each day that works for you and your lifestyle and to stick to it.
Try to go to bed at the same time each night and to awake at a similar time each morning. Your goal should be to get 8 hours of quality sleep each night.
If you work at night, your timing will be different, but nevertheless, still try to create a consistent 'daytime' sleep routine that fits with your schedule.
The ancient longevity wisdom was to only consume liquids (e.g. soups) and/or very light meals after the sun goes down. This is where the word "supper" came from.
Whilst this is not always practical, for optimum sleep, you should avoid eating at least 2 hours before bed time due the disruption to sleep that can occur when going to bed on a full stomach.
Try to make dinner your "lightest" meal of the day as often as possible, and you'll go a long way to ensuring a more restful night's sleep.
A simple pre-bedtime ritual can train your body and brain for the process of restful sleep.
About an hour before bed, switch off the TV, your phone and find a calming activity that you can practice consistently, to tell your body that it's almost bed time.
Handy suggestions include; taking a warm bath with 10-12 drops of essential oils and a candle flickering in the bathroom, reading a chapter of a book, jotting down a few things you achieved in your day, or doing 10 minutes of relaxed meditation.
Whatever it is, make sure that it is a basic activity that calms and unwinds you, giving you the mind and body triggers for a good night's sleep.
Your sleeping quarters (your bedroom) should be a sacred place that is conducive to a restful night's sleep.
This means switching off any distractions such as your phone or electronic devices to "do not disturb", or better still, placing them into another room while you sleep.
Allow fresh air to circulate in your bedroom, by slightly opening the windows, if you have security screens and live in a safe neighbourhood. Alternatively, turn on a ceiling fan or box fan to a light setting, to promote moving air in the bedroom. This will help to ensure that you are breathing in electrified air during the night, to help clear the bronchioles and keep your respiratory system healthy.
Declutter your bedroom and ensure you have fresh linen on your bed.
Also, make sure you sleep in a dark room. The absence of light sends a critical signal to the body that it is time to rest. When you sleep with the lights on, it inhibits the naturally timed rise of melatonin, the hormone that promotes rest and recuperation of the body's essential organs.
Essential oils should play a fundamental role in your restful night's sleep ritual because of their diverse soothing and calming properties.
Three great choices include:
Lavender - known for its wonderful relaxation qualities, a few drops on your pillow, the soles of your feet or diffuser next to your bed will send you off to dream land
Bergamot - Despite belonging to the citrus family, bergamot has a different impact to the invigorating properties of lemon. It is actually very calming, helping to slow down heart rate and to reduce feelings of anxiety.
Eucalyptus - helps clear the airways, supporting better breathing and helping to avoid disruptions such as snoring and sleep apnea.
Learn more in the blog, How to Sleep Better With Essential Oils.
Sleep is a fundamental requirement for lasting physical, mental and emotional health and wellbeing.
Since peaceful, uninterrupted sleep is "the gift" you receive for regularly practicing the basics of a good healthy lifestyle, your goal should be to embrace the 7 principles of health as much as possible.
You can go a long way to ensuring restful sleep by incorporating the tips and pre-bedtime rituals we've shared here.
By making sleep a priority in your daily self care practice, you will be supporting your body and mind to reset and rejuvenate...and you'll be on your way to being the best version of you with the dawn of every new day.
Tolman Self Care.
In fact, billions of cups are consumed daily by people from all walks of life globally, as a mood-elevating and social ritual.
Despite its popularity, there are conflicting opinions as to whether Coffee is "good" or "bad" for you.
The truth is that coffee is a bean/plant that does have significant health benefits, when consumed in a certain way.
For thousands of years, coffee has been worshipped, but the problem with Coffee today is two fold:
1. It has become one of the most over commoditised crops in the world, subjected to too many chemicals in growing and transportation;
2. What most people "add" to coffee negates the main benefits of the coffee itself.
So let's look at the origins of coffee, how it's meant to be consumed as part of a healthy lifestyle, plus the key things to avoid so that you can get the most out of your daily cup...
Originating in Ethiopia, coffee was traditionally used in ceremonies in combination with herbs and spices to incite positive feelings as well as give drinkers energy and promote health.
Coffee then reached neighbouring Yemen in the 15th century, the port where the first beans were received was called “Mocha” these days recognisable as the prefix of “mochaccino” which is a blend of coffee, chocolate and milk available in most cafes around the world.
Cultivation then reached beyond Yemen to Egypt, Persia and Turkey and became popularly known as “Wine of Araby” and coffee houses started to spring up all around the region. These early versions of modern-day cafés were called “Schools of the Wise” and became focal points of the community as it was where people would go to exchange ideas.
Due to its stimulating effects from its caffeine content, coffee was then decreed to be forbidden in many places and this began its demonisation and plagued it with a negative reputation even after the bans were lifted and it proceeded to spread around the world.
Coffee in its purest, organic form, free from chemical pesticides and fertilisers, is a healthy drink.
It contains essential nutrients including vitamins B2, B3 & B5, manganese, potassium, magnesium and niacin.
Beyond its well known mood and energy boosting properties, coffee is also super high in antioxidants and packed full of other nutrtients that can be beneficial to health when consumed in moderation.
Having 1-2 cups of organic black coffee daily can:
Recent studies have indicated that people who regularly drink coffee are at a much lower risk of certain health conditions and diseases such as:
Much of the negative press about coffee relates to the fact that it contains “caffeine".
The important thing to realise is that "natural" caffeine, like that found in coffee beans and up to 60 other various plant species, is the complete opposite to "synthetic" or "processed" caffeine, like that found in various sports drinks, colas and certain prescription drugs and medications.
Natural caffeine contains naturally occurring vitamins and nutritional components known as methylxanthines, which balances the delivery of caffeine to the system, ensuring the sustainable absorption of nutrients into your bloodstream.
Caffeine can actually help make you smarter as it blocks the neurotransmitter “adenosine”, sparking other neurotransmitters including norepinephrine and dopamine (a feel good chemical). This may improve brain functions such as memory, mood, cognitive processing and other mental faculties.
Synthetic caffeine is the cheapest and most prominent form of caffeine found in non-coffee based beverages that contain "caffeine".
This type of caffeine is generally exposed to harsh chemicals during production, such as methylene chloride, ethyl acetate and carbon dioxide - which causes a 'spike' in the brain and an instant 'high' before you crash and burn.
The excessive, consumption of these drinks will send the brain and nervous system into chaos, eventually leading to degenerative diseases like Multiple Sclerosis and insulin-dependent disease like Diabetes.
Coffee is meant to be a morning drink because it supports the expansion and contraction of the "peristaltic action" of the intestines, activating the waste elimination cycle of the body, which is designed to occur during the 'break' 'fast' period after you've slept at night.
Drinking too much of it can cause nervousness and anxiety in some people so please only consume it in moderation and especially avoid drinking it after 3pm to prevent any issues getting to sleep at night.
The best way to drink coffee is to use organic, locally sourced beans, to grind them yourself and fresh brew your own coffee at home.
The next best thing is to source ground organic coffee from a trusted supplier or to get your morning cup from a local coffee shop or barrister that does it right.
To make the most of its health benefits, skip adding any kind of refined sugar or sweeteners to your coffee which will spike blood sugar. Instead, add raw organic honey or consider organic coconut sugar.
Also, if you're going to add milk, be sure that it's organic dairy or better still, organic plant-based milks such as almond, coconut or oat milk. Regular milk and creamers are heavily processed and will compromise the quality of your morning cup.
You may have heard about “Bulletproof Coffee”, which has gained popularity recently for its benefits in promoting ketone production and fat burning when consumed on an empty stomach in the morning.
The alternative to adding grass-fed butter to black coffee, is to prepare "Magic Bullet" which harnesses the performance-enhancing properties of MCT Coconut Oil.
Learn more in our blog MCT Coconut Oil: What’s All The Fuss About?
Apart from drinking coffee as a hot or cold beverage, there are other ways it can be used to enhance your health and wellness…
Thanks to its high antioxidant content, coffee is effective at protecting the skin against free radicals. Additionally, it contains properties that can not only make the skin appear brighter and smoother but can also help encourage blood circulation.
You can use ground coffee on the skin in the following ways:
Many people have reported positive results when adding coffee to a traditional water enema, some effects include:
You can enjoy your morning coffee ritual and receive the healthy intended benefits of coffee, if you source organic fresh brewed and minimise the additives whenever you can.
Also, if you're not already used to drinking coffee black in the morning and you're experimenting with intermittent fasting, it's good to know that black coffee will not break your fast. In fact, the polyphenols in natural coffee will actually assist the digestive process when your body is in its natural eliminatory cycle.
Continue to enjoy your daily cup!
Tolman Self Care.
]]>Iron is a critical component of haemoglobin, a substance in the red blood cells that transports oxygen from the lungs throughout your body.
Haemoglobin makes up about two thirds of your body's iron. And if you don't get enough, your body can't produce enough healthy oxygen-carrying red blood cells.
When this occurs, you suffer from a condition known as anaemia - a common blood disorder that affects millions of people around the world, many of whom don’t even realise they have it.
Common signs you have Anaemia include:
All of these symptoms can stop you from living your healthiest life, so it pays to know how to prevent and remedy Anaemia by building and maintaining your iron stores.
Here, we reveal the main causes of iron deficiency or anaemia and we share with you the most potent plant foods to help keep your iron levels in check.
What Causes Anaemia?
Anaemia literally means to have a lack of blood, but more specifically it’s a lack of red blood cells and/or haemoglobin. This results in a reduced ability of the blood to transfer oxygen to the tissues.
Haemoglobin, the oxygen-carrying protein in the red blood cells, has to be present to ensure adequate oxygenation of all body tissues and organs.
Anaemia can develop from a variety of underlying causes, and can develop from genetic factors or nutritional deficiencies. Anaemia is classified according to the size of the red blood cell: decreased (microcytic), normal (normocytic) or enlarged (macrocytic or megaloblastic).
Each of these three types can have different causes, from iron deficiency to low b12, blood loss, chronic disease and more.
Anaemia can also be caused by bleeding from menstruation, haemorrhoids or from excess use of pain killer such as aspirin. It may also be that your bone marrow simply isn’t making the right kind of blood.
Symptoms of Anaemia
The symptoms of anaemia can be quite vague, which means it can be hard to detect.
In fact, millions of women who are iron deficient are not even aware of it.
This is why knowing the main signs of anaemia can help you to make adjustments to your diet and lifestyle in order to prevent ongoing iron deficiencies.
The most common sign of anaemia is a feeling of weakness, fatigue or a shortness of breath. This can cause headaches, stomach issues, a loss of sex drive and it can make you appear pale and feel constantly weak and drowsy.
Very severe anaemia prompts a compensatory response where cardiac output is markedly increased. This leads to palpitations and sweating and can even lead to heart failure in elderly people.
Vitamin E is a very important nutrient that can actually help prevent anaemia.
It improves circulation, is necessary for tissue repair and is useful in treating a number of disorders. It promotes normal blood clotting and healing, reduces blood pressure, and more.
When there is vitamin E deficiency it may result in damage to red blood cells. The signs of vitamin E deficiency include infertility in both men and women, menstrual problems, shortened red blood cell life span, miscarriage, uterine degeneration, and of course, anaemia.
You can get plenty of vitamin E from whole food sources like:
2. Dietary Fibre
One of the best things you can do for your health and to ensure you live a long life is to eat more fibre.
Fibre helps improve transit time, meaning the time it takes for food to be digested and passed.
Fibre helps move food through your digestive system, reducing “internal sludge” that can build up and lead to disorders and diseases, including anaemia.
With better transit time, your food will be absorbed better and then expelled in a timely manner so that toxins don’t have a chance to breed and build up.
Be sure to eat plenty of whole grains and fresh fruits and vegetables and you'll ensure that you're getting enough whole fibre in your diet.
If you're carrying excess weight, constantly fatigued, suffer from skin disorders and/or poor digestive function, consider doing a colon cleanse to clear your digestive system of accumulated waste. This will allow your body to reset and able to absorb nutrients more efficiently.
Our hand crafted Cleanse Me colon cleanse product is an ideal protocol to follow periodically to help cleanse your digestive tract - which is prepared from Australian Food-Grade Bentonite Clay, Ground Psyllium Husk, Ground Flax, Dried Apple, Cinnamon and Ginger.
3. Iron Rich Foods
It's a common misconception that you need to eat meat in order to get sufficient iron.
Plant food sources of iron are among the most bioavailable and easy to digest. Some of the best iron rich foods include:
Another wonderful iron rich plant food is Parsley: a half cup fresh or one tablespoon dried has about ten percent of your iron daily requirements.
Plus, parsley has the vitamin C your body needs to absorb that iron.
Interestingly, Apricots have a good amount of copper in the fruit making iron available to the body, producing haemoglobin could be increased in the body by liberally using apricots.
Also high in iron, bananas can stimulate the production of haemoglobin in the blood. Quinoa is loaded with iron: it has four milligrams of iron per serving helping to keep anaemia at bay and give you a burst of energy from the high protein.
Iron deficiency affects even those without anaemia, so it’s important to eat iron-rich foods whether or not you have anaemia. If you’re not eating enough of the foods listed for you here, it is very likely that your stamina level could drop and you will likely have less energy for simple routine daily tasks.
4. Chlorophyll
Chlorophyll is the essence of plants, just like blood is the essence of humans.
The structure of chlorophyll is similar to hemin, a component of the haemoglobin in blood that carries oxygen. This means that anaemic people are able to build iron-rich blood simply by increasing their intake of chlorophyll.
Alfalfa and all of the grasses top the list with incredible amounts of chlorophyll, which is essentially 'liquid sunshine' distilled into food through photosynthesis.
These are also our best sources of vitamin B12, also important for preventing anaemia.
To get more chlorophyll into your diet, be sure to eat plenty of greens, add them to fresh juices and smoothies and add alfalfa, parsley and water cress to your salads.
Chlorophyll Rich Juice Recipe
Juice the following ingredients through a cold pressed juicer at home for a refreshing iron rich beverage:
It doesn’t get any greener than this! This drink contains the highest dietary sources of chlorophyll, arguably the most effective nutrient for treating anaemia.
5. Foods to Avoid
While it’s important to get enough foods that increase iron naturally and prevent anaemia, it’s also important to know what to avoid.
The following foods have been found to interfere with iron absorption in the gastrointestinal tract and should be greatly minimised in the diet, or better still, avoided wherever possible:
Avoiding iron deficiency is simple if you are making the right dietary and lifestyle choices.
Rather than look for a quick fix in the form of a pill or capsule that may have side-effects, it is far better to focus on changes to your diet in the form of nourishing whole foods for healthy long term benefit.
Embrace some of the foods and suggestions offered here and you'll go a long way to making iron deficiency a non-problem or a problem of the past.
Tolman Self Care.
]]>Raw honey is one of nature's most delicious and wholesome natural sweeteners, is anti-viral, anti-fungal, anti-bacterial and absolutely jam-packed with vitamins, minerals and enzymes that assimilate directly into your bloodstream.
Whilst delivering a sustained form of energy, raw honey also offers very powerful anti-inflammatory properties to your body.
However, like many other natural, wholesome foods, honey has been heavily commoditised, so it pays to understand the difference between raw organic honey and the processed and refined versions of honey you'll commonly find on your supermarket shelf.
Derived from the concentrated nectar of flowers, raw honey is produced by honeybees and left in a natural, unfiltered and unpasteurised state often still contained within honeycomb.
When left in unrefined state, raw honey contains hefty nutritional properties and health-giving qualities. Also, thanks to it being constituted of similar substances present in plants, it has an alkalising effect on your body.
As a result of it being straight out of the hive and taken directly from the cells of the honeycomb, raw honey often contains bee pollen and propolis, both of which are powerful anti-oxidants with anti-bacterial, anti-fungal and anti-viral properties.
Commercial Honey
Honey that you get from supermarkets and convenience stores often has some or all of the following characteristics:
The purest form of honey available, is produced by honeybees that derive their nectar from plants, not sprayed with chemicals such as pesticides or herbicides.
By only consuming raw honey from trusted local sources, you'll be assured of a real 100% natural product, that is not only guilt-free, but incredibly delicious and loaded with amazing health-promoting qualities.
Thanks to raw honey being derived directly from plants, it possesses the same disease-resisting properties of each floral species that the bee gets its pollen from.
Since its naturally derived, your body actually recognises raw honey so that it can absorb and assimilate all of the nutrients and healing qualities directly.
Additionally, raw honey won’t ferment in your stomach and actually functions as an "aid" to indigestion.
With a naturally occurring sugar content of around 80%, the composition balance of raw honey is made up of rich mineral, vitamin and protein content, making raw honey a fantastic source of nutrition and clean natural energy!
This type of energy is a rich form of glucose (carbohydrate) which gets stored in the liver and muscle, and is a very effective fuel source, particularly for moderate physical activity.
As a result, raw honey is great to enjoy as a morning boost to help kick start your day, or as a fuel or replenishment source when exercising.
Interestingly, consuming raw organic honey can assist as a weight management tool, because unlike processed sugars, honey actually can balance blood sugar levels rather than create "spikes and troughs", that cause you to crash and burn.
Therefore, locally sourced, raw organic honey is a great, natural sweetener, which you can easily use as a substitute for the common choices you would otherwise use to satisfy your sweet tooth cravings.
Learn more about the dangers of processed and refined sugars and sweeteners in our blog, Overcoming Sugar Addictions & The Best Natural Substitutes
Aside from the many nutritional and dietary benefits of raw honey, it can also help to:
Like the plant sources it comes from, raw honey is rich in free-radical fighting antioxidants which not only boosts the immune system but also serve as a preventative aid against many common diseases.
Besides being a source of nourishment and natural energy, raw honey gives you additional benefits for treating and healing a wide variety of common ailments and discomforts such as:
Raw honey should never be cooked or heated, as this will destroy many of its natural nutritional and beneficial properties.
Consume a 1-2 teaspoons of raw organic honey directly from the jar or add it to:
If adding honey to tea or coffee, be sure to let your beverage cool down to warm before mixing it, in order to maintain the healthy benefits!
In addition the dietary and health benefits, here are some home remedies which you can use to treat and heal a range of common health complaints and ailments.
Raw Mānuka Honey
An article about raw honey is not complete without mentioning the popular variety, Mānuka, which is native to New Zealand.
Mānuka is a flowering species of plant, particularly renowned for its antibacterial and anti-inflammatory properties. And it is sometimes referred to as New Zealand "Tea Tree".
Mānuka Pure Essential Oil is produced from this tree and has proven to have particularly potent health-promoting and curative properties.
A mono-floral honey, Mānuka is a unique variety made by bees who only get the nectar from the mānuka plant. As such, this honey also possesses the same powerful qualities that are present in the Mānuka tree.
Mānuka also has a level of ‘conductivity’ about four times that of normal raw honey, making it super rich in minerals and extra potent in terms of its health and healing benefits, especially in regards to its ability to kill bacteria, viruses and fungi.
If you’re lucky enough to live in honey-producing region, you will most likely be able to easily source raw honey directly from the beekeepers or your local farmer's markets.
Otherwise, raw honey is readily available in most health food stores, some big chain supermarkets and online stores.
The great thing about honey, is that it has an indefinite shelf life when kept air tight sealed and kept in a cool, dry place.
Raw Organic Honey is a genuine super food that you should definitely incorporate into your regular diet and self care routine.
Packed with an endless supply of vitamins, minerals, enzymes and potent energy-giving nutrients, raw honey is a true natural sweetener that not only tastes incredible, but also has a long list of nutritional compounds to help protect you from bacteria, viruses and fungi.
If you haven't already, be sure to add raw organic honey to your shopping list so that you have it available, at home to enjoy at any time, in the place of less nutritious and even harmful sweeteners.
Tolman Self Care.
]]>Your brain is the "command centre" or "operating system" that controls not only your thoughts, but also vital body functions and ultimately the quality of your life.
For these reasons, it is really important to pay attention to the foods that support healthy cognitive function.
Here, we reveal the main causes of the brain degeneration and some of the best foods you can embrace to support a healthy mind and brain.
As we age, the brain is constantly under threat from elements that can impact its ability to function optimally. The main threats include:
Limiting exposure to these elements over time can help limit the risk of brain degeneration, not to mention the impact on your overall health and wellbeing.
Additionally, one of the biggest factors of cognitive decline over time is a lack of hydration which the brain consistently requires to flush out toxins and to function optimally. At the very least, you should aim to drink two litres of clean water every single day, as this is equivalent to the approximate weight of the brain that should be replenished.
When it comes to foods that support healthy brain function, there are many. However, here we highlight eight of the top foods from nature's table that specifically target brain health, supporting memory, focus and concentration and that can help you avoid brain degeneration and cognitive decline.
Blueberries have long been considered a superfood, but it’s not just because they taste delicious.
These little blue fruits improve brain function, among many other benefits, and can actually help reverse short-term memory loss that is common with age.
The flavonoids in blueberries are what give them their vibrant colour, but it’s also what helps protect our brains as we get older.
Blueberries are especially good for the brain but all berries can help. Try eating a serving of berries a day (including some blueberries) to help improve brain function and protect it from age-related decline.
You can get more berries into your day by using the RAW Berry Juice Powder. If you can’t get fresh-pressed juice, this is the next best thing thanks to the natural and active ingredients.
Learn more in 5 Ways to Help Prevent Alzheimer’s and Early Dementia.
Raw Nuts like walnuts, almonds and pecans, are pure brain food. Not only do they look like specific parts of the brain, the healthy fats deliver vital nutrients that support optimum brain function and memory.
Walnuts are particularly high in omega-3 fatty acids which help to break up lipofuscin plaque in the brain, whilst also protecting your heart health and improving blood flow and thereby improve brain function too.
Almonds look just like a part of the brain called the Amygdala, which is considered to be part of the brain's limbic system, where memory is stored. They also lower bad (LDL) cholesterol and are packed with nutrients such as protein, vitamin E, potassium and magnesium.
Snack on raw nuts regularly, throw them in salads and consume organic nut milks and you'll go a long way to supporting healthy brain function.
Pulse Sacred Meal is considered a pure "Brain Food" because of its high ratio of a variety of raw nuts contained in the recipe. Choose Pulse as a super convenient, delicious brain boosting, anytime snack.
Learn more in 7 Healthy Benefits of Eating Raw Nuts.
Cruciferous vegetables are a diverse group that includes broccoli, cauliflower, cabbage, kale, collards, brussel sprouts and asparagus. The name cruciferous comes from the latin word crucifix, because the blossoms of these plants resemble an equidistant cross.
When you look at these foods, you'll notice that they have stems and branches that mirror the dendrites and structure of the brain. It's no accident that they look this way and that mother nature delivers these foods to support healthy brain function.
Cruciferous vegetables also provide a host of phytonutrients, including Vitamins A and C and minerals such as folate, known for their powers in reducing inflammation and reducing the risk of cancer. They are rich in fibre, low in calories, meaning they'll fill you up but won't cause you to gain weight.
One of nature's most perfect versatile foods, avocados should be a staple of any healthy diet.
Rich in folate and good fats, Avocados are known to support healthy brain function and to help prevent degenerative brain diseases like Alzheimer's and dementia.
Avocados are also full of potassium, which together with the omega-3s and oleic acid, can help to reduce blood pressure that supports the quality of blood flow to the brain.
The magnesium content in Avocados can assist to balance mood and lower depression which can be a function of toxicity in the brain. Avocados also contain antioxidants, which combat oxidative stress to help fight off disease and good fats to support healthy digestion.
Learn more in Omega-3 Fatty Acids: Good for Inflammation, Brain & Heart Health.
Include avocados in your diet regularly - add them to salads, on their own with salt and lemon juice, prepare guacamole or even add 1/2 a ripe avo to a green smoothie.
If there’s ever been a reason to eat dark chocolate, it’s to protect and improve your brain function.
Derived from raw cacao, not only is organic dark chocolate a healthy treat, it’s choc full of antioxidants that help protect your body from oxidative stress. By consuming dark chocolate or raw cacao, you assist your body to fight off free radicals and protect from illness and dis-ease, especially as you age.
The key nutrient in cacao are the Flavanols which have been studied for decades. They have been shown to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots and fight cellular damage
When it comes to chocolate, be sure to choose only raw dark chocolate, not the big brand commercial varieties of chocolate - they're not the same! You can also add raw cacao powder to smoothies and raw deserts as a treat to benefit from this wonderful, healthy promoting, mood-boosting food.
Whole grains are an important source of nutrients, but they also help protect and improve your brain function. The B vitamins in whole grains actually help reduce inflammation in the brain that can affect cognitive function and memory. As well, whole grains improve heart health and blood flow, which help increase blood flow and oxygen to the brain.
Swap out any refined carbohydrates for whole grain versions, and you’ll not only stay healthier and lighter, but also get in crucial nutrients for brain health.
Legumes should be a part of any healthy diet because they are loaded with protein, fibre, vitamins and minerals.
Legumes, which include various beans like kidney, cannellini and borlotti, lentils and chickpeas, are nutritional powerhouses that deliver so many health benefits, including supporting brain function.
Legumes and beans are incredibly healing to the gut, which directly affects the brain. There’s a brain-gut connection that means that a healthy gut is a healthy brain and vice versa. By eating plenty of legumes, you’ll give your gut the fibre it needs to help cultivate a healthy microbiome.
Make legumes a part of your daily diet, whether as a meat substitute, a bean side salad, in soups and stews, pureed in dips, and so much more.
Coffee is has been a controversial topic in health circles over the years, but the health benefits are now being realised when the right source of coffee is enjoyed in moderation.
Coffee is a wonderful beverage that has been embraced for centuries, particularly in the morning, to help support healthy digestion and as a natural energy stimulant.
The most important thing with coffee is to be mindful of your source. The problem is that commercial coffee has become highly commoditised with questionable farming practices, so it's important to find a quality product and to choose organic wherever you can.
Real organic coffee is full of protective polyphenols and antioxidants, which can help protect your body and brain at the cellular level. Plus, the natural caffeine can boost memory and concentration which becomes harder to maintain as you get older.
Make sure your cup of coffee isn’t loaded with added sugar and factory farmed dairy milk.
If you can drink it straight black, this is the best way to go to give you maximum health benefits. Alternatively, add a dash of your favourite plant-based milk, such as coconut, oat or almond.
Sometimes if you're used to having milk with your coffee it can take a little time to make the transition to black only.
Another delicious way to go, is to add a dash of MCT oil and Organic Coconut Butter as a substitute for milk for a delightful, stimulating drink that also helps produce ketones in the liver for fat burning and quality brain fuel for focus and concentration, particularly when enjoyed on an empty stomach.
There's nothing more important than healthy cognitive and brain function, which is why it's vital to include plenty of foods in your diet that support your brain health.
It's important to minimise processed foods and refined sugars which cause plaque on the brain to form over time.
Additionally, make sure you drink plenty of water every day and get regular exercise if you want to greatly lower your risk of brain related diseases.
By leading a healthy lifestyle and including the foods we've shared with you here in your diet on a regular basis, you'll go a long way to maintaining healthy brain function and enjoy the best possible quality of life as you age into your golden years.
Tolman Self Care.
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