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.

 

 

21 Day Weight Loss Challenge!

Join our Slim Down with the

TLS 21 Day Weight Loss Challenge!

 

 

 

Who is it for?

Those that are motivated and are willing to give it your all for the next 21 days! Whether you need to lose the last 10 pounds or drop the first 10 pounds, this is a great way to kick start your system by cleansing unwanted toxins from your system, speeding up your metabolism and balancing your body to get in in the Fat Burning Zone, not Fat Storing Zone. This is a brand new program that if followed correctly will yield great results!!! 

Stop Fad Dieting and treat your body the way it deserves! Fad Diets are not healthy as many deprive your body of nutrients, and through your metabolism off balance.Muscle vs fat

If you want to…
  • Loose Weight (whether a lot or a little)
  • Stay Lean
  • Reduce Inflammation
  • Speed up you metabolism
  • Balance your hormones
  • Increase energy
  • Improve digestion
  • Feel better overall!

 

TLS Weight Loss Challenge Kit

 

 

What you will receive: 

  • One on one coaching by me, no matter where you live
  • Facebook Group – Support from others like you
  • TLS 21 Day Challenge Menu Plan
  • Recipes and Tips
  • TLS Detox 21 Day Challenge Kit (image above)
  • Shaking & Baking Recipe Book

 

Deluxe Package: Accelerate your metabolism to BURN MORE FAT! 

TLS GCGCGet all of the above plus TLS Green Coffee Bean plus Garcinia Cambogia

 

order now button

 

 

 

 

4 Super Drinks to Help Detox

Smoothie Ingredients

 

4 Beverages to have while Detoxing

I wanted to share with you all 4 of my favorite beverages that you can incorporate into your detox week to enhance detoxification.  You will feel energized, hydrated and the incredible benefits of what it does inside your body will also appear on the outside. Everything starts from the inside.

During detox week, our goal is to infuse nutrients into our body to promote cleansing and maintain good health. By adding these healthy beverages we will load our body’s with enzymes, phytonutrients, vitamins, minerals, and antioxidants while flushing out toxins and impurities accumulated over time. These organic waters are not only meant to be used for detox week, but can be enjoyed anytime.

First thing in the morning is best to start the day, but they can be consumed any time of the day. You can chop fruits and vegetables the night before and put in a container in the refrigerator if that will help you save some time. I try to keep it simple as I am always on the go and I know many of you are as well. By just reorganizing our morning routine a little, you will be amazed at how you look and feel!

I usually make my smoothie or juice first thing when I wake up, that way I can drink it while I get ready for the day. Do what works for you and your schedule, as long as you get it done. We each have to find a way that works for us to make time for our health in small, simple steps.

Heres my top 4

  1. Fenny’s Deluxe Detox Smoothie
  2. Green Lemonade
  3. Ultimate Aloe on the go
  4. Warm Lemon Water

The last 2 on the list are the simplest, that you can incorporate any time, especially if your short in time. They are not meant to replace the top 2. They can be used in conjunction with. Also, these are not meant to replace a meal; they are meant to use in addition by adding super nutrients into our diet.

Ok, now back to the detox drinks…

A little about our ingredients, and why I chose them:

Cucumber: Helps to alkaline the body, is highly hydrating, full of B vitamins, silica, and electrolytes that help build clearer, brighter skin.

Celery: Very alkaline, packed with vitamins and minerals.  Celery is a powerful detoxifier and colon cleanser.

Apple: High in Pectin which is a powerful enzyme that helps protect against metabolic syndrome, and maintains healthy gut bacteria. According to traditional Chinese medicine: Red apples protect the heart and vessels. It also reduces the content of lipids as well. Green apples are probably the most beneficial. Although representing the liver, they are said to detoxify the inner body, promote teeth and bones growth, and help fight depression. Yellow apples help protect eyesight. An apple a day really does keep the doctor away!

Pears: Pears are wonderful for the skin and supportive of both the lungs and the colon. Contains many nutrients such as: vitamins C, E, B, and K, copper, manganese, potassium, iron, magnesium, selenium, calcium, zinc, and folate.

Banana: Promotes good digestion, prevents constipation, and contributes to healthy blood pressure and cholesterol levels. Contains vitamin B6 and magnesium which help promote better sleep. Bananas also have fiber, vitamin C, potassium, and vitamin A.

Lemon: Cleansing to the digestive tract, liver and gallbladder. Very alkaline, are high in vitamin C, and traces of calcium, potassium, and magnesium. Lemons are a powerful detoxifying agent. They support liver function, purify the blood, destroy free radicals and toxins, and  flush out bacteria Great as a weight loss aid.

Ginger: A great tonic, stimulates blood circulation, has warming properties, eases nausea, a powerful digestive aid, is anti-inflammatory, strengthens immune system, and fights common respiratory problems.

Cayenne Pepper: An incredibly potent spice, cayenne pepper is often used to detoxify and cleanse the body (mostly due to capsaicin). It has anti-cold/flu properties, aids in digestion, has anti-fungal properties, helps discourage formation of blood clots, supports weight-loss, promotes heart health, and aids in joint-pain relief.

Parsley: A powerful detoxifier, parsley aids digestion, removes toxins from the body, acts as a diuretic by flushing out the kidneys, and purifies the blood. It contains vitamin A, C, and E, folate, iron, and anti-oxidants.

Berries: Contain powerful Antioxidants that protect the body by neutralizing free radicals or unstable oxygen molecules, which can damage the cells and are a major source of disease and aging.

Pineapple: Bromelain! Super enzyme that is used for reducing inflammation, especially after a surgery or injury. It is also used for preventing muscle soreness after intense exercise. Also assist with connective tissue healing, Bromelain also contains chemicals that interfere with the growth of tumor cells and slow blood clotting.

  1. Fenny’s Deluxe Detox Smoothie *

Ingredients

1 cup Italian Parsley chopped

½ cup chopped cucumber

½ celery stick

1 small Apple or pear (or ½ large), cored and chopped with skin

1 banana

1/2 cup berries of your choice

1 cup water or coconut water

1 whole lemon, juiced

¼-inch slice ginger root, peeled

Optional spices you can add a pinck of: Cayenne, or cinnamon

*CHOOSE AS MANY ORGANIC INGREDIENTS AS POSSIBLE

Dirrections

Place ingredients in blender and blend until completely smooth.

2. Green Lemonade

In a juicer add the following:

1 head romaine* lettuce or celerygreen lemonade

5 to 6 stalks kale *

1-2 apples

1-2 carrots

1 whole organic lemon with skin

1-2 inches fresh ginger (optional)

 * You may use any of your favorite greens in the place of romaine or kale. Some excellent choices include: chard, collards, spinach, cucumber, ect, as long as there are dark leafy greens in there!

3. Ultimate Aloe on the go

So refreshing and delicious in natural strawberry-kiwi flavor, you can take this one on the go! I add it to a water bottle and take with me.

Aloe water

Our Aloe Juice is a rejuvenating tonic made from 100% Aloe Vera and 50% Aloe concentrated powder. It contains more than 200 nutrients, enzymes, vitamins and minerals, including 13 of the 17 essential minerals needed for good nutrition

Ultimate Aloe Juice has the IASC (International Aloe Science Council) seal that certifies to the quality of the Aloe content and purity.

>>GET YOUR ULTIMATE ALOE HERE <<

4. Warm Lemon Water

Squeeze half a lemon in a cup of warm, purified water and sip like tea. Read more about the health benefits of lemon water here.

Lemon-Water-istock-300x199s

 

 

 

 

 

 

I hope you enjoy these as much as I do. You will love the way you feel. It is completely worth it. It is up to you to value your health.

Please share comments on how you feel after detoxing, I would love to hear more about you!

Weight Loss – Iraida’s Success story

Iraida has been through the TLS program and has not only transformed her body and health completely, but she has maintained for the past 2 years. I feel very honored and proud to have personally coached her through this journey.

Iraidas Sucess Story

Q&A
Iraida’s Personal TLS Success Story…

The journey to weight loss can be a very personal and very emotional experience. Many people struggle with their weight every day, but they are not alone. See Iraida’s transformation and read about how her life changed when she found TLS® Weight Loss Solution.

1.) What types of programs have you tried in the past?
“I’ve tried Weight Watchers*, Hydroxycut and imposed my own restrictions.”

2.) Why did you decide to try TLS?
Once my coach presented the facts of TLS, I felt it was the right thing to try. It felt healthier and actually less restricting than other diets.

3.) What program did you follow on TLS?
Rapid Results.

4.) How much weight, inches and fat have you lost, and for how long?
I lost 28 lbs. and went from size 12 to size 8. I’m still there after almost a year. I don’t remember exactly, but the total that I lost between arms, legs, waist and hips was over 10 inches.

5.) Why do you think TLS is the best weight loss program out there, and why would you recommend it?
It is the best because it teaches you to eat healthier, to look into the nutrition facts, to make better decisions when choosing what to eat, not just to count points even when you are eating unhealthy stuff. I will recommend it because it actually works. This is the first time that I had lost weight and keep it off because I learned how to eat what is better for me and to be smarter about my eating decisions. Also I saw other changes in my body, not just the weight loss. The healthier lifestyle helped me tone more when doing exercise and my body looked overall better than when I was in my twenties.

6.) What are some tips for someone wondering if TLS would be right for them?
I would tell them to try it because it is a proven process to help you learn to be healthier, not a blind diet just to lose weight. It’s a program that is more realistic to their lifestyle, needs and self-determination, because that will be key to their success. This is not a miracle diet, but a lifestyle, and they have to be determined to make the changes. All the menus and ideas that I received helped me a lot, so having a coach is an awesome tool to stay on track. Other programs don’t offer that.

*Weight Watchers is not affiliated with Market America or TLS

Learn more about TLS Weight Loss Solution here

Fat Cell Suicide With Tonalin® CLA

 Fat Cell Suicide With Tonalin® CLA

 

Studies have shown that supplementation with CLA reduces body fat in obese individuals. Not just any CLA, but  Tonalin® CLA. 
CLA blasts the Fat Cells causing apoptosis, AKA cell death! It literally kills the fats cells, dissolving them by using them as energy!
This will help us get leanerreduce body fat and maintain lean muscle. This product is backed up by science and works best when your body is in motion. Fat cell

What is it?

Tonalin® CLA, (short for conjugated linoleic acid) is derived from natural safflower oil. It’s the ideal product for those who are looking to get toned and lose body fat. TLS® Tonalin® CLA contains natural ingredients that can assist in promoting lean muscle mass and decreasing the amount of fat stored in your body. It is natural and environmentally sustainable. The proprietary manufacturing process produces the highest quality CLA available. Tonalin® CLA is a safe, scientifically proven, effective nutritional supplement that contains no stimulants of any kind.  It is the world’s most carefully researched CLA, with currently 18 major studies proving its safety and effectiveness!order now button

An amazing discovery…

Dr. Michael Pariza identified it for the first time in 1978. He was studying beef extract at the University of Wisconsin-Madison as part of his cancer research. What he found was unexpected. Dr. Pariza’s initial research suggested two important possibilities. First, that CLA helps reduce body fat and, second, that it helps maintain lean muscle tissue. These initial findings attracted great interest, which produced many scientific studies and research.

Who is it for?

TLS Tonalin CLA (Conjugated Linoleic Acid) is ideal for those who have lost weight, or are losing weight, and want the extra support to keep it off. TLS Tonalin CLA (Conjugated Linoleic Acid) contains natural ingredients that can help redistribute fat to fat-burning muscle tissue to assist in promoting lean muscle mass and decreasing the amount of fat stored in your body. CLA has also been shown to enhance fat breakdown (lipolysis) within the muscle tissue and create more lean muscle. Many have noted a reduction in cellulite!

Fat cells shrinking

When you consume fat that your body does not need to use for energy, it is absorbed by fat cells with the help of an enzyme called lipoprotein lipase. CLA works to block this enzyme and divert unused fat to your muscle cells. CLA then activates another enzyme which helps your muscle to burn this fat, especially during exercise. That’s why, when used in balance with a healthy diet and regular exercise program, an ingredient like CLA is so effective in helping you lose body fat and keep it off. Specifically, Tonalin® CLA is a combination of fatty acids extracted from pure safflower oil, shown to be the richest source of this ingredient.

Because it is sourced from natural safflower oil, Tonalin® is natural and environmentally sustainable. The proprietary manufacturing process produces the highest quality CLA available. Tonalin CLA is a safe, scientifically proven, effective nutritional supplement that contains no stimulants of any kind.  It is the world’s most carefully researched CLA, with currently 18 major studies proving its safety and effectiveness.

The U.S. Food & Drug Administration has recognized Tonalin® as FDA GRAS, which means it has passed their highest safety standards for a food ingredient.
A few reviews: 

“If you are looking for something that is going to get you over your tipping point with weight loss, this is a product you must try!” -Erica C.

” I lost 11 pounds DURING the holiday season last year because I added TLS Tonalin CLA to my daily routine! I have tried other CLA’s previously, and no results! I am definitely a believer in this product!!” – Kathy C.

 order now button


Based on a study published by the American Journal of Clinical Nutrition, a minimum dose of 3,200 mg per day of CLA produces loss of body fat . While there any many other CLA products on the market, TLS Tonalin CLA provides the optimal formula for maximized fat loss. TLS® Tonalin® CLA provides a daily amount of 3,500mg of Tonalin® CLA, the highest quality form of CLA on the market.


What makes Tonalin® CLA superior:CLA

• Market leadership in branded CLA
• The highest quality of all CLAs
• The most fully researched of all CLAs
• The most proven health and nutrition benefits

CLA COmparison

 

For best results combine Tonalin® CLA with a customized TLS Weight Loss Program by your coach.

TLS Find Your Fit-Fenny

Reference:

  • Thom, E., et al. Conjugated linoleic acid reduces body fat in healthy exercising humans. Journal of International Medical Research. 29(5): 392-396, 2001.
  • Steck, S., et al. Conjugated linoleic acid supplementation for twelve weeks increases lean body mass in obese humans. Journal of Nutrition. 137(5): 1188-1193, 2007.
  • Blankson, H., et al. Conjugated linoleic acid reduces body fat mass in overweight and obese humans. Journal of Nutrition. 130(12): 2943-2948, 2000.
  • Gaullier, J., et al. Supplementation with conjugated linoleic acid for 24 months is well tolerated by and reduces body fat mass in healthy, overweight humans. Journal of Nutrition. 135(4): 778-784, 2005.