Heal The Gut Juice
Written by Susan Cancian on Nov. 1st 2019
I want to share some of my favorite nourishing juice recipes with you today. In our society our organs are often perceived as separate with their own distinct functions. While this is true to an extent, it also lacks the greater understanding of how the body works as a whole.

When it comes to rebuilding your gut and creating a healthy microbiome, it’s essential to support the liver. The bile secreted into our stomachs is necessary for effective digestion and much of what people consume depletes it, and weakens the liver over time.

To strengthen your gut health, you need to strengthen your liver, and these juice recipes will do just that, all while supporting healthy elimination, detoxification and improving energy levels.

Easy Green Juice 
1 green apple, chopped
2 celery ribs
1 cucumber, sliced lengthwise
1 grapefruit, peeled
1 cup of kale
 
Praise the Liver 
1 cucumber
½ lemon, with rind
6 asparagus spears (wash thoroughly)
 
Minty Fresh Alkalizer 
3 kale leaves
½ cup spinach
4 celery stalks
1 cucumber, sliced lengthwise
juice of 1 lemon
juice of 1 lime
½ green apple
3 sprigs of mint
ginger (optional)
 
Juice ingredients and Enjoy!
If you want to go the extra mile to support your gut you can add some kombucha or water kefir to your juices for their probiotic benefits. Check out cultures for health if you want to learn how to make your own beneficial probiotic drinks.
To your wellness,
Susan


7 reasons to learn about the acid/alkaline balance
Written by Susan Cancian on Oct. 13th 2019
Creating a sightly alkaline environment in your body is absolutely crucial for good health. 

Working out and trying to eat right will not necessarily do you any good if you can’t balance the acids in your body. You will never feel completely healthy if your alkaline levels are not balanced. The challenge we face, is that the standard American diet is completely acid-producing. When acidic wastes accumulate, it can cause organs to malfunction and break down.

When cells are subjected to unbalanced alkalinity, and acidic environment, they function much less efficiently. This reduction in functionality can impair a cell’s ability to repair itself, thus resulting in premature aging, higher risk of cancer, decreased energy, weight gain, increased risk of cysts, poor teeth and gums and compromised immune function.

Here are 7 reasons to balance your alkaline levels for exceptional health
Lowers your risk of cancer
Strengthens the immune system
Increased energy
Easier weight management
Reduced risk of cysts
Healthier teeth and gums
Slower aging

An alkaline diet does not imply that you eat only alkaline-producing foods. It simply means that you eat about 80% of your foods from the alkaline-forming group, while the other 20% should be protein-rich and other acid-forming foods. When your pH balance has improved, then you can lower the alkaline-forming part of your diet to around 65%.

A successful alkaline diet consists of:
whole foods (particularly fruits, vegetables, and root crops).
nuts
seeds
spices
whole grains
beans
Alkalizing beverages:
spring water
green tea
Lemon water (I start my day with fresh squeezed lemon in a huge mason jar of filtered water – starts my day off right)

Avoid:
processed and artificial foods/colors
caffeine
white sugar
white flour

For cooking:
coconut oil
avocado oil
What you need to know about the dirty dozen and the clean 15
Written by Susan Cancian on Jul. 1st 2018
Every year, I hem and haw about the non organic fruits and veggies that are so much more readily available than their counterpart. The Environmental Working Group (EWG) tests the amounts of pesticides that remain on fruit and vegetables after they have been picked, washed and brought to the market. The EWG uses this information to compile two lists for consumers to reference while they shop, The 
Dirty Dozen and the Clean 15.
The dirty dozen are the 12 produce items that contain the most pesticides, and should either be avoided or bought organic.

DIRTY DOZEN
Apples
Celery
Strawberries
Peaches
Spinach
Nectarines
Imported Grapes
Imported Sweet Bell Peppers
Potatoes
Blueberries
Domestic Lettuce
Kale/Collard Greens

I always recommend eating fresh, whole, organic foods for optimal health. However, buying all organic isn’t always an option. Which is why the EWG also released a list of the Clean 15 – produce that contains the least amount of pesticides.

CLEAN 15
Onions
Sweet Corn
Pineapples
Avocado
Asparagus
Sweet Peas
Mangoes
Eggplant
Cantaloupe
Domestic Kiwi
Cabbage
Watermelon
Sweet Potatoes
Grapefruit
Mushrooms

With the clean 15, the produce that has to be peeled before being consumed is usually a safer choice if you are going to buy non-organic food. Dr. Weil, nutrition expert notes on the EWG website that if you do not have access to organic produce, cutting all of the Dirty Dozen out of your diet and focusing instead on the Clean 15 will dramatically reduce the pesticide build-up in your body. Next time you go to the grocery store, it might be a good idea to print this page out to bring with you.

Great ways to stay mindful during the holiday's

Susan Cancian CHHC, AADP

All of the various activities and gatherings that come with the holiday season can be quite enjoyable and exciting, but they are also notoriously known to bring with them quite a bit of stress and anxiety. We can make mindful choices to keep our emotional, physical and spiritual self in check. Here are a few ideas…..

Create EXPERIENCES:
Over the years, studies have consistently shown that material possessions do not create happiness and that experiences are much more intrinsically fulfilling than things. Shared experiences connect us more to other people than shared consumption. So, when formulating gift ideas for loved ones, focus on experiences rather than things. They can be enjoyed by family and friends together, building connections, memories, bonds and even journeys. Giving an experience gift can be thoughtful, and rewarding to both the giver and receiver. Some of my favorite ideas are: tickets to see a play, a trip to the museum, horseback riding lessons, a spa or wellness day (think IMAGINE FLOAT), a weekend getaway, a sporting event, or even movie tickets and a dinner.

Create a SELF-CARE routine:
“Taking care of yourself is an essential part of taking care of others. The healthier the tree, the better the fruit it can offer”
For many, the holidays bring joy but also for many it can be a lonely and emotional time. Self-care can help balance emotions and recharge your batteries while allowing for personal growth and healing. Whether it is planning daily tea time with your favorite mix of relaxing herbs, setting a timer for a much needed power nap, scheduling a healing float therapy session, or taking a quiet walk in nature, these self-care necessities will work wonders to protect your energy levels and lift your spirits. Consider enjoying a restorative, therapeutic float session at Imagine Float to complement your self-care routine. Floating will relax your mind, body and help to stabilize emotions during the busy holiday season.

Create PERSONAL INTERACTIONS:
Consider putting the phone down for a few hours a week to enjoy weekly intimate lunch dates with friends or family members where you can catch up on life events. A little face time to strengthen friendship bonds can go a long way in bringing more joy and gratitude into your life.

Give Back for a FULL HEART:
In the hustle-bustle of the season, while focusing primarily on family and friends, it is easy to forget about the local families who are struggling to put food on the table or to stay warm during the bitter cold nights of winter. Giving back to the less fortunate in your community can help put the frenzy of the season into perspective while brightening the holidays for many. This act of giving back can help teach meaningful lessons to the youth in our lives who take part in or witness this act of kindness and compassion. A few ideas for giving back this holiday season are: Donate clothing, organize a food drive, knit a scarf for those in the local shelter, visit a nursing home, hand out bags of snacks and essentials to the homeless.
“It’s not how much we give, but how much love we put into the giving” – Mother Teresa.

Sensibility and Sleep

Susan Cancian CHHC, AADP

I find it incredibly crucial to educate my clients on the importance of quality sleep. It is one of the most important functions that effect our lives and our daily successes. There is a good reason that “sleeping in” on the weekends is considered a special treat! Unfortunately, sleep seems to be one of the first necessities to be sacrificed when daily stresses mount, and you are faced with important deadlines, however, skipping sleep is actually the worst decision you can make. Here are 5 reasons to get quality sleep:

1. YOU WILL PERFORM BETTER 
Multiple studies support the argument that positive, quality work performance can often be directly linked to high-quality, tried and true sleep habits. A good night’s sleep supports maintaining a positive, calm environment for you and those around you, helping your brain to function more efficiently. Tip: Get 7-8 hours of sleep nightly.
2. YOU WILL STAY CALMER UNDER PRESSURE 
Have you noticed you have less patience when you are sleep deprived? A well-rested mind is always more confident and can handle more stressful situations with ease. A proper nights’ sleep will help you tackle unexpected stresses that arise throughout the day. Tip: Have a consistent bedtime routine.
3. YOU WILL DRAW POSITIVE PEOPLE TOWARD YOU 
Turns out, well-rested people are perceived as more likable and charismatic. When you are well-rested, you have a more positive outlook on life, which draw like-minded, positive people to you. Tip: Keep your bedroom cool and dark to avoid distractions such as overheating or outside lights.
4. YOU WILL PROCESS INFORMATION BETTER 
Sleep helps to successfully embed information into your long-term memory. Resting before important meetings or presentations will help you perform with confidence. While sometimes nerves could convince you to skip sleep and work more, it is much more beneficial to put the work aside as bedtime approaches, and let your unconscious do its job. Tip: Use a soothing sound machine to mimic ocean waves or white noise to drown out disruptive noises.
5. YOU WILL BE SHARPER 
Sleep greatly improves mental recall and problem-solving. By getting a quality night’s sleep, you will perform exponentially better the next day. Knowing when it’s time to call it a night and go to bed will make a big difference in your mental clarity the next day. Tip: Use soothing scents to help the mind and body relax. Lavender essential oil is known to help improve relaxation and quality of sleep.

Support your microbiome to improve digestion and reduce inflammation

Susan Cancian CHHC, AADP

There are trillions of bacteria living in and on the human body. Don’t panic! These bacteria are referred to as your MICROBIOME and you need them to live a healthy life!

By nurturing your microbiome, you boost gut health and improve healthy immune function.

Scientists have revealed just how essential these resident microbes are to our overall health and well-being and how they can help us thrive and heal from so many diseases.

The health of our microbiome plays an essential role in maintaining and supporting our immune system, improving digestion, and acting as a first line of defense against unwanted pathogens and diseases. The billions of microbes that live in our gut are extremely effective in fighting off infections as they nurture our immune system and help break down our food.

Our gut microbes play a pivotal role in our body’s life-sustaining functions including:

Helping the body absorb much needed nutrients from food
Strengthening the immune system
Reducing excess inflammation in the body
Helping to rid the body from potentially harmful toxins
Making essential brain chemicals like serotonin, the “feel-good” transmitter
Manufacturing important vitamins which the body utilizes to function effectively
Preventing leaky gut

The food choices we make each and every day have a significant influence in determining whether or not the gut is populated by health-sustaining organisms, or bad bugs that will lead to a mess of metabolic issues which could then lead to depression, anxiety, illness, weight gain, muscle pain, brain fog, and so much more. Eating healthy, unprocessed, whole foods, preferably greens and a variety of naturally fermented vegetables will influence our gut bacteria in a positive way as opposed to eating refined sugars which feed the bad bacteria and suppresses beneficial microbiome health.

Eating foods that are naturally rich in healthy probiotic bacteria is a great place to start. Naturally fermented foods are simple to make at home as well as easy to find in most refrigerated sections of the grocery stores. Having one to two small servings of naturally fermented probiotics daily sets our microbiome up for success and helps to reduce overall inflammation within the body.

Here is a list of some favorites:

Pickles
Kimchi, a traditional Korean dish made from cabbage
Yogurt with live cultures
Kefir, a fermented beverage made from milk or coconut milk
Sauerkraut
Fermented meats, fish and eggs
Cultured sour cream
When we nurture our microbiome, we support our immune system and overall health!
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