Our health in its different forms- mental, physical, or spiritual health is critical to our well-being. It’s important that we make time for the different aspects of our health to develop and maintain healthy balance. Below includes health tips from different women part of our community.

Shalene’s Date Recipe

Living healthy and feeling great!

Date Energy Balls (Vegan, Paleo). A quick & easy healthy snack. Made with walnuts, coconut, and dates (taken from https://detoxinista.com/date-energy )

CALORIES: 123 KCAL

• 2 cups walnuts , or other nut/seed of choice
• 1 cup shredded unsweetened coconut
• 2 cups soft Medjool dates , pitted
• 1/2 teaspoon sea salt
• 1 teaspoon vanilla extract

1. In a large food processor fitted with an “S” blade, process the walnuts and coconut until crumbly.
2. Add in the dates, vanilla and sea salt and process again until a sticky, uniform batter is formed. (You can add a tablespoon of coconut oil, only if needed to help the mixture come together.) You don’t want to over process, or the batter will become oily, so process until crumbly, but sticky when pressed between your fingers.
3. Scoop the dough by heaping tablespoons, then roll between your hands to form balls. Arrange them on a baking sheet lined with parchment paper, then place in the fridge or freezer to set for at least 30 minutes before serving. Store the balls in a sealed container in the fridge for up to a week, or in the freezer for an even longer shelf life. (I prefer them frozen, myself!)

Foods for Wellness

Turmeric (has curcumin which may lower anxiety by reducing inflammation and oxidative stress). Use with black pepper.

Omega 3’s. Fatty fish, such as salmon, mackerel, sardines, trout, and herring, are high in omega 3’s. Fish oil is a rich source of omega-3 fatty acids which can reduce inflammation in the body. Flax seeds offer a good amount as well.

Pumpkin seeds. Pumpkin seeds have zinc which is essential for brain and nerve development. The largest storage sites of zinc in the body are in the brain regions involved with emotions.

Dark Chocolate is rich source of polyphenols, especially flavonoids (helps improve blood flow & has magnesium which promotes relaxation.

Eggs. Egg yolks have vitamin D and the essential amino acid tryptophan that creates serotonin- important in regulating mood, sleep, memory, and behavior and relieving anxiety.

Chamomile include flavonoids which help our bodies function more efficiently while protecting it against everyday toxins and stressors.

Yogurt & other fermented food have healthful bacteria (Lactobaccilus and Bifidobacteria) which can be anti-inflammatory and benefit the natural gut bacteria. Inflammation is connected to our mental and physical health. Fermented foods include cheese, sauerkraut, kimchi, and fermented soy products.

Green Tea has an amino acid called theanine which may increase the production of serotonin and dopamine, important for good mood.

Brazil Nuts are high in selenium; may improve mood by reducing inflammation, which is often at heightened levels if experiencing a mood disorder. Has vitamin E which is an antioxidant.  Antioxidants are substances that can prevent or slow damage to cells caused by free radicals, unstable molecules that the body produces as a reaction to environmental and other pressures.

->Other nuts, animal products, and vegetables, such as mushrooms and soybeans, are an excellent source of selenium.

->3 to 4 Brazil nuts a day are a good amount for wellness.

Herbs

**Be Sure to Consult with Your Primary Care Physician and or Nutritionist Before Beginning the Use of Any Herb, Particularly if You Take Medications**

Rhodiola Rosea (Rhodiola rosea), is an herb that stimulates your body’s stress response system to increase stress resistance. Active ingredients — rosavin and salidroside.

Valerian-Hops-Passionflower. This three-herb combination aids sleep onset and reduces overall anxiety. It can be used daily without side effects; however, it may not be sufficient for managing very high levels of anxiety or panic.

Kava (kava kava) acts on the brain to make you feel calm, relaxed, and happy. It assists in alleviating stress and anxiety, reduces pain and PMS symptoms, prevents seizures, and relaxes muscles. It is effective for managing high levels of anxiety or panic.

Skull cap positively impacts mood and reduces anxiety by stimulating gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm nerves. It also assists with sleeping. The chemicals in skullcap might work by preventing swelling inflammation. Be wary of the type of skullcap product you purchase since some companies withhold other interacting ingredients which may create a health issue for some people.

CBD oil is a product that’s derived from cannabis. It’s a type of cannabinoid, which are the chemicals naturally found in marijuana plants. It does not create a “high” effect or any form of intoxication caused by another cannabinoid, known as THC. CBD oil helps to reduce stress, assist with sleeping, decrease some physiological effects of anxiety such as increased heart rate, reduce pain and seizures as well as offers other benefits.

You can buy herbal supplements online and in health food stores.

Other Supplements

Melatonin is a natural hormone that regulates your body’s circadian rhythm, or sleep-wake cycle (when you feel tired and how well you sleep). Start with the lowest dose possible and work up to a higher dose if necessary. Many activities and habits can throw off your circadian rhythm, including exposing your eyes to blue light at night, so be sure to limit blue light at night, particularly if struggles with sleeping are common. 

Glycine is an amino acid that your body uses to create proteins. It increases the body’s resistance to stress by encouraging a good night’s rest through calming the brain and ability to lower your core body temperature. Very small doses before bed can help you to feel less fatigue and more alert the following day after use. Glycine may also boost the ability of certain psychiatric medications for schizophrenia, so that negative symptoms of schizophrenia, like flat affect or depression are reduced.

Vitamin B. B complex includes 8 vitamin Bs. B vitamins play a vital role in maintaining good health and well-being. They are important for a healthy body and directly impact on your energy levels, brain function, and cell metabolism. They also help to prevent infections and have a host of benefits including supporting good digestion, good eyesight, helps support or promote good mood. Food sources of B vitamins include grains, meats, legumes, eggs, and leafy greens. Vitamin B-12 is plentiful in animal products such as fish, lean meat, poultry, eggs, and low-fat and fat-free milk. Fortified breakfast cereals also are a good source of B-12 and other B vitamins.

Magnesium is a mineral is involved in many functions in the body including enzyme reactions in the body. Magnesium levels also affect your brain and your mood, which is why low levels of magnesium are connected to mood disorders. Magnesium eases muscle cramps, improves heart health and digestion, eases anxiety and depression related to magnesium deficiency, among other benefits. Magnesium is found in like leafy vegetables, whole grains, nuts, seeds and milk, but it’s usually in smaller amounts and it can be difficult to get the full 300 mg or more that is needed per day.