Looking your best is easier than you think. A diet filled with the following five nutrients will boost your beauty: 

• ANTIOXIDANTS reduce free radicals, fortify cell walls, and slow the aging process 
• GREEN FOODS act as natural detoxifiers and rid the body of harmful chemicals 
• OMEGA-3 FATTY ACIDS  increase cellular flexibility making them more radiant
  PROTEIN builds new cells and helps your body develop lean muscle mass 
• WATER hydrates the skin, preventing dryness that leads to wrinkles, and carries nutrients to all of your skin cells strengthen skin and hair, 

Some of my favorite nutrient-rich foods for maintaining an ageless look: 

• Açai
• Avocado
• Blueberries
• Chia seeds
• Filtered or spring water
• Flax, coconut, and extra-virgin olive oil Garlic
• Greek yogurt
• Kale
• Lemons and limes
• Organic red wine
• Turmeric
• Wild-caught halibut
• Wild-caught salmon 

Cutting gluten out of your diet may seem difficult and restrictive. Fortunately, there are many healthy and delicious foods that are naturally gluten-free. These include fruits, vegetables, meat and poultry, fish and seafood, dairy products, beans, legumes, and nuts.

Grains, Flours, and Starches

Many grains and starches are naturally gluten-free, and products made with them (breads, pasta, crackers, etc.) can be incorporated into a gluten-free diet. However, some grains and starches contain gluten and must be avoided by individuals with certain health conditions. Use the following table to help guide your eating and shopping choices while following a gluten-free food plan.

Gluten-Free Substitutes:

Gluten-free alternatives to typical gluten-containing foods are now widely available in most grocery stores.This makes eating a gluten-free diet less of a hassle. But keep in mind that many products made with gluten-free alternatives include additives and fillers that help mimic the texture of gluten-containing products you’re used to eating. Rather than relying on gluten-free convenience foods, it is important to base your diet around naturally gluten-free foods like fruits, vegetables, and other foods listed above

Infrared sauna offers the opportunity to use the sun’s energy for detoxification, weight loss, anti-aging, skin rejuvenation, immune enhancement, and stress reduction. In a one- hour session you can burn up to 1000 calories, detoxify your body, purify your skin, and reduce stress. All of this with no effort at all!

Infrared saunas are different than other saunas in that they use infrared light which is energy from the invisible spectrum of light.  The infrared heat penetrates deeply into the body at the cellular level, heats the body, which activates the water molecules, ultimately increasing blood flow and vitality.

Benefits of Infrared Sauna:

• Relaxation. Decreases cortisol and increases serotonin and dopamine.
• Detoxification: Detoxes 7x more than traditional saunas: toxins such as heavy metals, pesticides, radiation, infections and other environmental chemicals.
• Pain Relief:  Infrared penetrates the tissue, joints and muscles to relieve inflammation, aches and pains.
• Enhanced Cell Health:  Increases the circulation and oxygenates the cells.
• Enhances Immune Function:  Increases flow of lymphatics, stimulates white blood cells, and may kill certain microbes and infections.
• Weight Loss:  Increases metabolic rate while you relax and promotes the reduction of excess water retention and cellulite.
• Anti-Aging: Purifies the skin and stimulates the growth of new dermal cells. It also stimulates the production of collagen which reduces wrinkles and improves skin tone.

It's the start of summer which means all the more reason to protect yourself against sunburns!

Sunburn treatment starts with prevention. Correctly using sunscreen will help prevent burns. Sunburns are caused by UV radiation rather than heat (i.e., we get sunburns on cold, snowy days).  Sunburns destroy skin, which controls the amount of heat our bodies retain or release, holds in fluids, and protects us from infection. 

You can never have too much sunscreen! Reapply your sunscreen ever 2 hours for best prevention of sun damage. 

Treatment of Sunburn:

1. Get out of the sun. Staying in the sun after the burn is present will make it worse.
2. Look for blisters. Blistering means the skin is completely damaged and complications are likely. If the area with blisters is bigger than one entire arm or the whole abdomen, seek medical attention.
3. Take a cool shower or bath to soothe the pain.
4. Apply aloe or another cooling agent. Whatever you use - DO NOT APPLY BUTTER OR OIL TO ANY BURN!

Tips:

1. Burns cause swelling. Burns of the face and neck can sometimes swell enough to cause difficulty breathing. If that happens, seek medical attention.
2. Burns that completely circle the hands or feet may cause such severe swelling that blood flow is restricted. If swollen or tight hands and feet become numb and tingly, blue, cold, or "fall asleep," then seek medical attention immediately.
3. While the burn is healing, wear loose natural clothing like silks or light cottons. Harsher fabrics will irritate the skin even more.
4. Too much sun can also cause heat illness.

Benefits of sunlight? After hearing all the recent bad press about sunshine, you may be wondering how the sun could possibly be good for your health and well-being.

Report after report has warned us that even a small amount of exposure to the sun is bad for us.

It is good to be cautious when it comes to how much sun you are exposed to. After all, too much sunlight can put you at higher risk for skin cancer and cataracts and it can make your skin wrinkle and age way too early in life. 

But does being cautious mean that you should avoid the sun altogether?

No! Sunlight happens to be one of the greatest healing remedies that you can find in nature. The sun provides the energy that all living things need in order to exist on this earth.

When you take it in moderation, and with daily sunscreen on, there are lots of health benefits of sunshine. If you hide away from the sun, you will not get those benefits.

So, what are the benefits of sunlight? Check out this list!

• A definite plus of sunshine is that it gives you a healthy looking complexion. It will make your skin smooth with an irresistible healthy glow. If you allow your skin to get moderately tanned, it will be more resistant to infections and sunburns than if your skin is not tanned.
• The ultraviolet rays in sunshine act as a natural antiseptic. These rays can kill viruses, bacteria, molds, yeasts, fungi, and mites in air, water, and on different surfaces including your skin.
• Getting some sun tends to help clear up different skin diseases such as acne, boils, athletes foot, diaper rash, psoriasis, and eczema.
• Another of the main benefits of sunlight is that it stimulates your appetite and improves your digestion, elimination, and metabolism.
• Getting your daily dose of sunshine will enhance your immune system. It increases the number of white blood cells in your blood. It also helps them to be better fighters in their mission to destroy germs.
• Sunshine encourages healthy circulation. It also stimulates the production of more red blood cells, which increases the amount of oxygen in your blood.
• Sunlight is one of the most effective healing agents that exist.
• Feeling down? One of the major benefits of sunlight is that it will soothe your nerves and boost your mood leaving you with a renewed sense of well-being. Sunlight increases the production of endorphins and serotonin in your brain, which will definitely leave you feeling much better.
• Getting enough sunlight during the day can help you sleep better at night. If you are exposed to natural light during the day, it will increase your melatonin output at night. Melatonin is a natural hormone made by our bodies. It enhances sleep and slows down the aging process.
• The healing properties of the sun are excellent for people who are suffering from various diseases and ailments.
• Sunlight helps to balance out your hormones. It may even help to relieve certain symptoms of PMS.
• Sunlight improves the function of your liver and helps it to break down toxins and wastes that could lead to cancer and other diseases.
• If you’ve got swollen, arthritic joints, sunlight may help lower your pain levels.
• Sunlight is an effective treatment for jaundice.
• According to some studies on the benefits of sunlight, exposure to the sun may decrease your risk of breast, colon, and prostate cancers.
• Sunlight helps your body convert a form of cholesterol that is present in your skin into vitamin D. This results in lower blood cholesterol levels
• Other benefits of sunlight include the life-giving energy it gives to your organs and the way it helps to strengthen and vitalize your body.

It's allergy season! Many of us suffer from these seasonal woes so I'm sharing a few of the best foods that you can enjoy this spring that will also benefit your health. 

The foods to avoid list may feel overwhelming, but fortunately, there are great-tasting foods that help relieve your symptoms while strengthening your immune system, including:

1. Raw local honey
2. Hot and spicy foods
3. Bone broth
4. Probiotic-rich foods
5. Pineapple
6. Apple cider vinegar
7. Fresh, organic vegetables
8. Grass-fed meats
9. Free-range poultry
10. Wild-caught fish

Local honey works to relieve symptoms because it contains local pollen that causes your allergies and helps the immune system deal with it better. A couple of tablespoons each day can relieve your itchy, watery eyes, runny nose, and the general symptoms of hay fever.  If you are battling excessive mucus, heat things up by eating hot, spicy foods. Hot, spicy foods help thin the mucus and allow it to be more easily expressed. Try adding garlic, onion, ginger, cinnamon, and cayenne pepper to your recipes.

Bone broth from chicken, beef or lamb helps ease respiratory problems and expel excess nasal mucus. It also helps reduce inflammation.

Probiotic-rich foods support a healthy gut, improve digestion, increase energy levels and so much more. Probiotic foods to eat during allergy season include:

• Kefir
• Sauerkraut or kimchi
• Kombucha
• Natto
• Yogurt
• Raw cheese

If you experience excessive mucus production, consume raw, organic dairy products, as the pasteurization process destroys the enzymes the body need.

The enzyme bromelain found in pineapple, in addition to high levels of vitamins B, C and other essential nutrients, can help reduce your reaction to allergens. Be sure to eat the core of fresh, ripe pineapples, as it has the highest concentration of the essential nutrients you need during allergy season.

Apple cider vinegar (ACV) supports a healthy gut and helps break up mucus and support lymphatic drainage. Three times per day, mix one tablespoon of ACV with one tablespoon of fresh-squeezed lemon juice and a half-tablespoon of local raw honey, and drink it.

Fresh, organic vegetables — including Swiss chard, which is high in quercetin, cabbage, beets, carrots, and yams — can help you fight allergic reactions. Choose vegetables that are dark green, yellow, or orange for the best nutrient density during allergy season.

Clean proteins, including wild-caught salmon, free-range poultry and organic grass-fed beef and lamb, are important, too. Wild salmon is rich in vitamins, omega-3 fatty acids, essential minerals and, of course, protein.

If you haven’t yet made the switch to these types of clean proteins, allergy season is the perfect time.

Other foods to enjoy during hay fever season including ginger, garlic, horseradish, and onions. Ginger can be particularly helpful as it helps warm the body and break down toxins in your system.

There is nothing better than iced tea when the weather starts to get warmer! Chamomile in particulate can help with a range of things, such as reducing menstrual pain, relaxation, and sleep. Try my soothing and refreshing iced chamomile tea recipe! 

Ingredients:

8 cups water
4 chamomile tea bags
zest of 1 orange and one lime, removed in strips with a vegetable peeler
1/4 cup sliced peeled fresh ginger-root
3/4 cup pure cane sugar 

Directions:

In a 4-quart saucepan bring all ingredients to a boil and simmer, covered, 15 minutes. Remove pan from heat and cool mixture. Steep mixture, covered and chilled, at least 8 hours and up to 24. 

Pour mixture through a fine sieve into a pitcher. This tea keeps, covered and chilled, 1 week. 

Serve in ice-filled tall glasses. 

Makes about 2 quarts. 

Did you know that April is Stress Awareness Month? Rituals help to ground us and give more meaning to our lives AND can even help with stress reduction in your daily life. Make rituals out of everyday activities by doing them with intention. Try out my stress-reducing ritual for daily life below!

MORNING:
Breakfast: Take time to enjoy your meal and eat mindfully. By not rushing through a meal you will feel more grounded. Try some of my favorite breakfasts for mindful eating: 

• Protein Smoothie
• Eggs and Sprouted Grain Toast
• Yogurt and Muesli
• Oatmeal, Quinoa Cereal

Shower: Cleanse any energies that do not serve you and set an intention for the day

Mindful Commuting:

• Meditate on the Train with a Meditation App
• Do a Gratitude Session
• Walk without looking at your phone.  Enjoy the sites.  Be in the moment.

AFTERNOON: 

Lunch: Eat with friends or alone, but don’t check phone or computer. Be present with your meal to reduce stress. Try some of my favorite lunches for mindful eating: 

• Salad and Protein
• Wraps and Tacos
• Stir fry veggies and Protein

Breather Break: Take a 20-minute walk (no texting and walking!) and try out this breathing exercise: 

• Breath in through the nose
• Breathe out through the mouth
• 10 cycles to reset your mind and emotions

EVENING:

Do something rejuvenating for yourself. Take time to do something just for you to help unwind and be more present with your evening. 

• Walk
• Exercise or Yoga
• Have a treatment or healthy adventure
• Watch a movie
• Have dinner with friends

Shower or Bath to clear energies of the day. Focus on releasing the days challenges and stressors. 

BED TIME:

• Shut off the technology 30 minutes before sleeping
• Essential oil to calm the mind
• Meditate or focus on gratitude to end the day in peace

Stress impacts everyone at different points in their life. As society becomes more aware of the impact unmanaged stress has on people, they are being shown countless ways to help decrease their stress levels and improve their health. With so many different treatments and interventions for stress and chronic pain, how does it feel knowing there’s a powerful tool located right inside of you that can help?

What is this tool? It’s a powerful nerve called the vagus nerve. When activated, it can have profound effects on your nervous system and help combat common conditions like stress and chronic pain.

What is the Vagus nerve?

The vagus nerve has been deemed the key to wellbeing. The vagus nerve is a cranial nerve that originates in the brain stem and travels down to the abdomen. Vagus in Latin means “wandering.” This nerve quite literally wanders throughout the body carrying important messages of calm and ease.

Why is the Vagus nerve important?

The body is innately intelligent, constantly performing vital tasks that don’t require any thought behind them. When people tense up when they drop and break a glass, or feel calm and relaxed after a yoga class, their bodies are being triggered to respond to both internal and external stimuli through something called their autonomic nervous system. 

The autonomic nervous keeps people alive. There are two main divisions of the autonomic nervous system, responsible for vastly different functions. These divisions are called the parasympathetic nervous system and the sympathetic nervous system. When someone drops and breaks a glass and tenses up from being startled, this is a byproduct of their sympathetic nervous system firing off signals. The sympathetic nervous system prepares the body for fight or flight responses. When someone feels calm and relaxed after a yoga class, this is a byproduct of their parasympathetic nervous system firing off signals. The parasympathetic nervous system prepares the body for rest and digestion.

Being the main nerve of the parasympathetic nervous system, the vagus nerve handles several critical functions including digestion, heart rate, and blood pressure. There is evidence that vagus nerve stimulation also has anti-inflammatory effects on the body. 

When people experience chronic stress or pain, their sympathetic nervous system tends to be active for long periods. This can create pain, tension, and anxiety. Therefore, the vagus nerve is so important—it activates the opposing nervous system, the parasympathetic nervous system, to help bring the body into balance by relieving tension and allowing oneself to relax. 

How do you stimulate the nerve?

Meditation, chanting, humming, deep diaphragmatic breathing, and yoga have been shown to activate the vagus nerve. Equal part deep breathing and elongated exhale deep breathing was studied and proven to decrease perceived stress and improve decision-making capabilities.  What’s even more intriguing, studies have shown that the sheer experience of positive emotions and healthy social interactions improves vagal tone and, in turn, decreases stress. 

Now that you know more about the vagus nerve and why it should be a critical part of your healing toolkit, follow these practices below to experience the benefits for yourself!

4:8 Breath Practice

Slow breathing with longer exhales stimulates the vagus nerve, that is why this technique works so well. Even a small amount of stress can cause a physical reaction in your body including an increased heart rate, shallow breathing, and increased muscle tension. By extending your exhale, you can calm your nerves, control your heart rate, and improve your decision-making abilities. 

Humming Practice 

To activate your vagus nerve with this practice, you’re going to slow your breathing and create a low hum during the exhale. The vibration created from humming signals the vagus nerve and creates a relaxation response. Whether you’re feeling shut down or overwhelmed, this exercise can help settle your nervous system and restore balance.

Vagus Nerve Stimulation Can Help

Chronic pain and ongoing stress can really take a toll on your body. Practicing relaxation techniques that stimulate your vagus nerve can be a great tool on your path to improving your health. 

xo,

Dr. G

Have you ever experienced acid reflux or wondering if you have GERD? I'm breaking down the basics: 

• Stomach acid creeping up into the esophagus causes acid reflux. Symptoms of acid reflux usually include chest pains, heartburn, a bad taste in the mouth, stomach bloating,  gassiness, and difficulty digesting and swallowing properly.
• Acid reflux and GERD have in common many risk factors, including pregnancy, history of hiatal hernias, obesity, eating an unhealthy diet, older age, and an imbalance of stomach acid.
• If you have very frequent or severe heartburn and acid reflux, you have a higher chance of developing GERD
• Natural remedies for acid reflux usually also help lower symptoms of GERD. These include improving your diet, avoiding certain problem foods, reaching a healthier weight, taking helpful supplements, and eating smaller, more balanced meals.

So, does acid reflux necessarily cause GERD, and if not, then what does? 

For decades, researchers and doctors have believed that stomach acid traveling up from the stomach and into the esophagus was the cause for burning sensations in the chest and other acid reflux symptoms that led to GERD. Esophageal 24-hour pH monitoring tests have been used to diagnose GERD. These tests determine the total acid contact time in the esophagus, along with measurements of symptoms. The idea is that acid reflux erodes the tissue in the esophagus for a long time before GERD, 

While acid reflux (regurgitation of acid into the esophagus) likely contributes to GERD symptoms, new findings suggest that the root causes of GERD are tied to abnormal inflammatory responses. Inflammation develops in the digestive system, including the esophagus, through secretion of proteins such as cytokines, which damage esophagus tissue cells.

There’s also evidence that some patients with GERD don’t experience much acid reflux or even have high levels of acid production. The opposite can be true in some cases; GERD can be present in patients with low acid. One study investigated the cause of GERD symptoms in more than 900 people. Researchers found that in patients with very low total acid levels, only 12 percent of symptoms were associated with acid reflux. Most of the patients with GERD who had low acid levels were female and younger, compared to GERD patients with higher acid levels. 

xo,

Dr. G