Self Care is Non-Negotiable

This is not a blog post about me. I just want to share some thoughts with you. This blog is meant to be a wake-up call from my heart to you. I get asked this question all the time, you do so much… how do you do it ? I I’m an entrepreneur. I operate a wellness retreat with other therapist, which within I also run my own private practice. I am an aromatherapist and writer, and I also have my own family responsibilities. How to I manage all of this without breaking? This is how: It’s called self-care, and to me it is non-negotiable. My clients depend on me to be present  for them 100%.

I have seen the opposite in my private practice. Women that are completely worn out to the point where their health is affected. Some even ended up in the hospital because of stress related conditions that develop the later on. Ask them what happened before their body just broke down and said no more? Many times I hear them say that had so much going on in their lives with high stress levels and they just stopped taking care of themselves. They completely forgot about themselves.

One of the most ridiculous things I’ve ever heard multiple times have been women telling me that they aren’t “good at taking care of themself”. However their health was a wreck. My question is… if these are the consequences, do you think it’s really working? Do you think that you need to change something? And let me tell you, I’ve never heard a man say that. I have a higher male clientele in my practice than women. Never in 15 years have I heard a man say that they “don’t have time” or “don’t know how to take care of themselves”. Men just go get massage, they do it without guilt. Now I’m not saying this is a woman only problem, but is very prevalent. LADIES!!! You do so much. Your life, your work, you family’s depend on you. Don’t forget about yourself. Set your priorities straight and have me-time regularly. This doesn’t have to take a whole day, every little bit counts. Other things can wait. And guess what, no one else will do it for you. You have to do this for yourself. You have to put yourself as a priority, because you cannot pour from an empty cup. Don’t allow it to go completely empty to the point where your health becomes compromised.

Self-CareIs non-negotiable (1)

Do you know what happens when you take out time regularly to take care of you? You will show up completely different in your life. You just will. Instead of dragging through life completely exhausted and drained, you will be full of Vitality and glowing. And other people will also notice too.

But I don’t know how...

The key is to take care of yourself is to do it the same way you do to the others that you care about. If you didn’t grow up with a figure in your life as a good example of this, then it starts with you. If you have children, think of the good example that you’re going to give them because they follow what they see.

Boundaries- they are important. Life happens, it’s normal but there are certain things that we can control. When is time to take care of you and there are unnecessary interruptions, put a stop to it.

Exercise: Take a piece of paper and draw a line right down the middle vertically. On one column but the word yes, on the other column but the word no. Now start writing down a list of things that you will say yes to for now on, and things that you will say no to.

My Personal Wellness Routine..

I’m just going to share my self-care list of activities I do on a regular basis so that I can keep doing what I love without sacrifice, without depleting myself. Self-care can be different for everyone, just make sure that you do it.

  1. Receive massage -2-3x/month Thai Massage, Myofascial Release or other treatments.
  2. Don’t skip meals- especially breakfast
  3. Sleep 7-8 hours
  4. Morning Movement- some type of exercise, walking and yoga typically
  5. Aromatherapy self care- baths, self massage, etc.
  6. Reading and reflecting. Sometimes i do this while im doing #5. I love audios!
  7. Supplementation. Because it doesn’t matter how healthy you eat, nowadays you cannot get everything from your diet. Here is what I do.
  8. Write- I love to share, it is a great outlet. I recently discovered this amazing journal: The Morning Sidekick Journal. I’ll share more details in a future blog.
  9. Detox every season
  10. Mindset- stay positive and stay away from negative people!

What are you doing for your self-care? Please share! You may inspire others to do the same. ?

 

Flower Power- with Hibiscus!

Hibiscus Flower- Hibiscus sabdariffa

Hibiscus tea

Many of us have had the chance to admire this beautiful flower of the tropics. It grows commonly in tropical warm climates. Its is also the official flower of Hawaii and Puerto Rico. It is commonly used in landscaping to attract butterflies, bees, and hummingbirds.

Did you know that these delicate flowers are not only to admire with their rich, red color but they are also full of nutrients and powerful antioxidants and make a delicious, zero-calorie beverage? This exotic flower adds a burst of color, flavor and nutrients to herbal teas and recipes! Lets learn more…

Did you know?

Almost 15-30% of hibiscus tea is composed of organic acids which are malic acid, tartaric acid and citric acid. These acids are also found in many fruits such as grapes and citrus. They help in reducing inflammation, boosting immunity, promoting better skin, lowering blood pressure and cholesterol, and improving digestive issues. Hibiscus tea has diuretic and choleretic effects, thus controlling blood viscosity by reducing blood pressure and enhancing digestion. It has also been used in the past to calm muscle spasms.*

According to the National Nutrient Database for Standard Reference one 8oz cup of Hibiscus tea contains: 20.48 g Iron, 43.6 g Vitamin C, and 702 IU Vitamin A.

Below are 9 Health Benefits of this Delicious Flower:

Hibiscus Tea delicious

 1. Healthy Heart- Lowers Cholesterol & Blood Pressure

Many studies have been conducted over the years that have shown Hibiscus to have heart health benefits. A six-week study found that three cups of hibiscus tea daily lowered systolic blood pressure significantly, without unpleasant side effects (Journal of Nutrition, February 2010). How does hibiscus lower blood pressure? It has diuretic properties, it opens the arteries, and it appears to act as a natural angiotensin-converting enzyme (ACE) inhibitor, which means it slows the release of hormones that constrict blood vessels. Hibiscus has also been found to reduce blood lipid levels naturally.

2. Antioxidants Hibiscus is high in Antioxidants. Antioxidants help to protect your cells by neutralizing free radicals which cause disease in the body’s tissues, organs, ect. Antioxidant properties of hibiscus tea may also help in treating liver disease

3. Immune Support It is high in vitamin C which will also strengthens the immune system which can equal fewer colds!

4. Detoxifying  Hibiscus  tea is a natural diuretic which helps release excess fluid and impurities stored in the body. This also will help reduce excess bloating. Who doesn’t need that?

5. Weight Loss- Nutritious without calories, Hibiscus tea is a natural carbohydrate inhibitor. This is because it inhibits the production of amylase, an enzyme that breaks down sugar and starches. This means less storage of carbs converting into fat in places we don’t like (ex hips, belly thighs, etc.) That means a person’s body can’t use or store all the carbohydrates he eats, which can enhance your weight loss results.

6. Anti-Cancer benefits- Since Hibiscus is high in Antioxidants, it protects our cells and helps them to replicate well. This means, with less damage, or mutations, cancers often do not form that easily

7. Anti-Inflammatory- What a great addition this would be to your anti-inflammatory lifestyle. Because of its healing Antioxidant properties it may help with conditions such as Arthritis and/or swelling such as after an injury

8. Beauty- The way to beauty from the inside & anti aging is this: ANTIOXIDANTS ANTIOXIDANTS ANTIOXIDANTS! We want to get them from different sources in our foods. Hibiscus is high in nutrients and antioxidants. This equals a beautiful complexion with a healthy glow, as well as reducing the signs of aging.

9. DeliciousNot only is Hibiscus good for you, but it also tastes yummy. It’s kind of tart yet has its own natural sweetness. Sometimes I like to drizzle a little agave nectar or raw honey for added sweetness. A cup of Hibiscus will tantalize your taste buds!

Recipes

Hibiscus tea can be enjoyed both hot or cold, depending on your mood. I love to make a pitcher and keep it in the fridge in the summer. Makes the perfect refreshing drink.

How to make the perfect cup of Hibiscus tea:

If you like to drink cold, let cool, then store in the fridge. Always sweeten while its warm, if desired.

  • 1 teaspoon  dried hibiscus flowers or 1 bag of Hibiscus Mint tea
  • 1 cup boiling water
  • Steep Hibiscus in water 5-10minutes, then strain.
  • Add Agave necar, or honey for added sweetness if desired.

 

Berry Mint Hibiscus PopsiclesHibiscus Popsicles

Ingredients

4 tablespoons dried hibiscus flowers or Hibiscus Mint Tea
1 1/2 cups boiling water
2 tablespoons agave nectar or honey
1 tablespoon fresh lemon juice
1/2 cup fresh or frozen mixed berries( chop)

Directions

1. Pour dried hibiscus flowers in boiling water. Cover and let steep 5-10 minutes. Strain.  Stir in honey and lemon juice. Let cool

2. Divide berries in paper cups. Pour tea mixture into cups. Cover cups with foil; insert craft stick into center of each pop (Or fill ice pop mold according to manufacturer’s directions.) Freeze about 8 hours or until frozen.

Where do I find Hibiscus?

 

Barefut makes a delicious Hibiscus Mint Tea. You can use it for It is organically grown without the chemicals or pesticides. Herbal-Teas1

Try this mouthwatering tea here.

How do you like to have your Hibiscus? Please share!

Note: Hibiscus tea is not recommended for pregnant women, particularly due to its emmenagogue effects which may stimulate menstruation or blood flow in the uterus or pelvic region. For those undergoing hormonal treatments or taking birth control pills, it is recommended to consult your health specialist regarding any consumption of hibiscus tea, and let him give you a yes or no. #

*These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.

This article is copyrighted material written by the following author

Fernanda Santiago is a Health Professional, Weight Loss Coach and Licensed Massage Therapist. She specializes in helping people achieve optimal wellness using alternative treatments. She helps people look and feel great from inside out.  She is an Educator in Natural Health and wellness solutions. Read more on her bio here.

 

 

Skin Care Analysis

Need to get on a skin care regimen and system that works but not sure where to start? Eliminate the confusion with a Skin Care Analysis.

skin care analysis online

1. Why should I take the Skin Care Analysis?

The skin care products you use shouldn’t be based on a wish and a hope; they should be chosen based on factors that affect your skin. Evaluating responses about your skin health and concerns, the Skin Care Analysis will customize a skin care regimen that matches your specific needs for healthy skin care.

2. How often should I take the Skin Care Analysis?

We recommend you take the Skin Care Analysis as the seasons change. Skin is a living organ that constantly changes in texture, tone and health. In order to sustain a healthy appearance and skin function, your skin care regimen should be updated to match your current skin care needs.

3. Do I need to purchase all of the products recommended on my Skin Care Analysis?

It is recommended that you start with the basics of cleanser, toner, and moisturizer suggested by the Skin Care Analysis. The basic products are a great start and can be built upon based on which skin concerns you would like to address.