Dr. Gabrielle Francis Expert

500

Naturopathic Doctor, Chiropractor, Acupuncturist

Hi Gals,

I wanted to share this link to Seafood Watch:  

https://www.seafoodwatch.org

They have a yearly update of guides you can get for free or a donation.   The Guides recommend the safest Seafoods to eat that are low in mercury and toxins.   Plus, they consider the Sustainability of the Fish too....meaning avoiding endangered fish or fish that are raised in a way that harms the environment.    The guides are updated yearly and they have regional guides for all over the country.  

Also notable is that many Seafood Restaurants are using them to promote their choices in fish for the Restaurants.    

Eat Healthy Seafood and Protect our Environment!

  Check it out!

I am a huge fan of the Environmental Working Group and wanted to share the link for the SKIN DEEP guide:

https://www.ewg.org/skindeep/

You get a list of ingredients to avoid and look for in skincare and beauty products.   Plus you can rate your favorite Beauty Products and see how healthy and safe they are.  

Remember what goes On your body goes In your body!

In case you wondered what happens when you don't drink enough water.   My beautiful plants remind me every day.   This is one day without water.

Self-Care and the Anti-Anxious Connection

Most people in their lifetime will experience some form of anxiousness, most driven by situational factors. For many people, implementing some simple self-care routines can aid in reducing anxiousness and serve as a way to build up a healthy response to anxiousness that reduce those uncomfortable feelings over time.

It may sound simple, but your mind and body are connected in powerful ways and by maintaining your physical, emotional, and mental reserves, you can actually mitigate and manage some anxiousness and its symptoms. If you are honest with yourself, you can probably admit that when you get busy and are juggling multiple priorities, one of the first things to get dismissed from the “To Do List” is taking care of yourself. Self-care feels like one more thing on your plate and always gets pushed further down the list. Making time for small acts of self-care throughout the day will keep you more mentally balanced and energized – so you can tackle all those other “more important” tasks!

Try incorporating some of these simple tips into your everyday life and you will be presently surprised how much better you will feel!

1. Stop saying “yes” so much. Your mind and body need down time to relax and restore your energy. When you say yes to every invitation or request you are adding more and more responsibilities and tasks to your “To Do List”. Before agreeing, take a few minutes to determine if the benefits of accepting this invitation are worth the potential stress and anxiousness it may cause. It’s OK to decline an invite to spend some quiet, relaxing time at home.
2. Take time for reflection and gratitude. When you are dealing with anxiousness, you tend to only focus on the things that are causing you stress and worry – you can often forget about the positives of your day. Take a few minutes during your day to write down your thoughts. Each morning write down 10 things you are grateful for, positive things in your life. Focusing on what you have versus what you do not have has an amazing way to shift your mindset and reduce stress.
3. Exercise regularly. Thinking of exercise as a gift versus a chore is the secret to making it a daily habit. Taking time each day for regular exercise that gets your heart rate up and makes you sweat can help you reduce the mental and physical impact of anxiousness. When you work out, your body releases endorphins which make you feel happier and can have a calming effect. Yoga is also a common way to cope with anxiousness which combines physical movement, stretching, and meditation
4. Get outside. The sun emits Vitamin D which is an essential vitamin our body craves to feel better and more balanced. Nature is often said to have healing properties and spending some time outside can help ease a bad mood or calm anxious feelings. Whether you prefer the beach or the woods, spending some time in the sun can have some a very positive impacts on your mood.
5. Meditate. Meditation and intentional breathing exercises can be a great way to stimulate your relaxation response. There are numerous mobile apps and online videos that can teach you how to strategically calm your body and mind while reducing mental anxiousness.
6. Practice good sleep hygiene. Getting a good night’s sleep can be hard for people who suffer from anxiousness, so it’s vitally important to make sure you follow a sleep routine. This can include having a consistent sleep/wake cycle, hydrating before bed, and reducing any outside hindrances (turning off the TV, closing your blinds/curtains, and putting your phone on silent). You want to give your brain time to wind down before bed so limit caffeine, alcohol, and detailed work several hours before you plan to go to bed.

We all tend to put others first and our own needs last, however taking care of yourself is vital for your well-being and health. Self-care is far from selfish and self-indulgent. If you don't care for yourself properly, your body and mind will suffer making it more vulnerable to a weakened immune system, making us more susceptible to weight gain, colds, sleep issues, high blood pressure, cardiac issues and more. 

Take care of yourself and indulge in some self love!

With love, 

Dr. G

Happy New Moon July 20,2020, Ladies.  This is the time for Fresh Starts and Initiating new projects and self care rituals.   I will use this New Moon to initiate some personal creative projects and balance it with more self care.   What are you ladies doing to kick off this new Energy?    Do tell!   

HI Ladies,  Such a relief that Mercury is now direct and so is Venus.   Give it a few more days and I think that if we have been feeling stuck and stagnant around communication and relationships....things should start opening up.  Has anyone been feeling that last month of Stuck and Stagnant energy?

Summer is upon us and now, more than ever it's important to make sure you aren't leaving the house without your sunscreen. Whether it's just a walk around the block or day at the beach, practicing safe sun exposure and using a safe and clean sunscreen should be a part of everyone's daily routine. Here are my tips on practicing safe sun exposure and picking a safe sunscreen!

Tips for safe sun exposure:

1. Don’t Get Burned. Red and blistered skin means too much sun and increases skin cancer risks.
2. Cover Up. Enhance your beach fashion with hats, shirts, coverups, and sarongs.   They look great and provide the best protection from the UV rays.
3. Enjoy Some Shade. Umbrellas, trees and canopies can give you skin a rest from the Heat and harmful rays.
4. Activate your Vitamin D. Get 20-30 minutes per day of Sun on the skin to activate Vitamin D and improve Immunity.  It is best to get the sun early in the am or early evening so that the rays are not too strong.
5. Activate Serotonin and Melatonin. Get 20-40 minutes per day of sunlight without sunglasses on. This activates Serotonin, the happy hormone, during the day and Melatonin, the sleep hormone, at night. It helps to get your sleep/wake cycle in harmony.
6. Sunglasses. Fashionable for style and good quality sunglasses must have UV protection to prevent damage to the cornea of the eyes.

Tips for finding a safe sunscreen:

1. Don’t be fooled by High SPF. Studies show that SPF 15-50 are best. SPF over 50 gives a false sense of security and tempts you to overdo the time in the sun. Plus, research does not show it to be more protective.
2.  Avoid harmful sunscreen ingredients. These chemicals are considered “endocrine disruptors” and may cause hormonal problems in both men and women.
   1. Vitamin A
   2. Oxybenzone
   3. PABAs
   4. Parabens
3.  Choose Mineral Sunscreens. They are small nanoparticles that protect and have very low toxicity. They provide good protection but need to be applied often.
   1. Zinc Oxide
   2. Titanium Oxide
   3. Avobenzone
4. Avoid Sprays. Sprays may carry harmful aerosols that are bad for your lungs and the environment - creams and lotions are much better for you.
5. Re-Apply. Mineral sunscreen often especially after swimming and sweating.

Check out The Environmental Working Group to see how your favorite sunscreen rates for health and safety.  

Finally, follow your day in the sun with some nourishing Argan oil based products or Coconut oil based products to soothe, hydrate, and moisturize sun kissed skin.

Wishing you good sun vibes!

With love,

Dr. G

The definition of stress: Mental, emotional, physical strain or tension resulting from adverse or demanding circumstances. Stress is when the brain and body are out of homeostasis or balance and is created when….

Can’t Predict outcome

Can’t Control situation

Perception of threat or danger

Something going to get worse

We may not control our outer world but we can control our thoughts and feelings, and that's where you start!

1. Eat a Healthy Diet

• High Protein
• Low Sugar
• Lots of Water
• Fruits and Veggies

2. Dark Chocolate for snacks

3. Healthy Energy Drinks

• Emergenc-C
• Coconut Water
• Matcha
• Green Tea

4. Essential Oils - Diffuse or dap on nose or clothes

• Lavender:  Calming
• Ylang Ylang: Lifts Spirits
• Rosemary:  Energizes mind and memory
• Peppermint:  Clears mind of negativity

5. Flower Essences - Shift the energies and emotions

• Rescue Remedy:  Emergencies or Acute Stress
• Elixirs:  Put in Water or under tongue as needed
• Mists:  Spray on face or body or work station

6. Meditation
7. Focused Breathing - In the nose and out the mouth
8. Walking *make sure you are practicing social distancing when you do!
9. Exercise

• Yoga
• Biking
• Swimming

10. Water Therapies

• Showers
• Baths
• Korean Spa experiences

11. Body Work and Treatments

• Massage
• Reflexology
• Cranial Sacral
• Acupuncture
• Chiropractic Adjustments

12. Healing Experiences

• Infrared Saunas
• Sound Meditations
• Himalayan Salt Rooms

13. Socializing - Meeting with friends and family

• Coffee or Tea meets
• Dinners
• Movies
• Walking, fitness, or Healthy adventures
• Go to parks together
• FaceTime, Zoom, Skype - right now it's more important than ever to find ways you can continue to have these meetings with friends and family from your home.

14. Play with pets

15. Get out in nature as often as possible! Right now, make sure to practice social distancing whenever you go outside for some fresh air.

Health is an Adventure… not a destination. Enjoy the process of learning what works for you and what you enjoy. Explore with new experiences and share them with others when you can. Life is meant to be celebrated!

With Love,

Dr. G

I must admit that I have become much more interested in the Immune system lately and want to continue to share this with The Love Club! Today we explore the properties of one of the world’s most famous superfoods - Coconut Oil, and why it is good for Immunity.

Coconut Oil is high in a type of fat called MCT’s or Medium Chain Triglycerides.   The MCT’s work to enhance our metabolism and promote energy.   

Here are a few of the Researched Benefits of the MCT’s for Health:

1. Increases Good HDL Cholesterol
2. Promotes Ketones for Brain Health
3. Reduces risk of Heart Disease
4. Encourages Heart Health
5. May Reduce Hunger
6. Protects and Beautifies Skin and Hair
7. May Reduce Abdominal Fat
8. May Improve Dental and Oral Health

Wow!  That is an Awesome list of good stuff!   

Well, wait…there is even more……

Coconut Oil also has two special ingredients that make is especially good for the Immune System.  These two fatty acids are Lauric Acid, which metabolizes to Monolaurin, and Caprylic Acid.  Both of these fatty acids have been researched to fight microbes such as: Yeast, bacteria and viruses. That is why you will often see these ingredients in supplements for the Immune system.

There are so many ways to Enjoy the Amazing Benefits of one of the Superfood, Coconut Oil.   

If you want to enhance Immunity Naturally, try one or more of these:

1. Cooking: Coconut Oil can be substituted for Olive oil and other oils for baking and frying.
2. Substitute for Butter: Substitute Coconut Oil for butter and lather it on Toast, Oatmeal, Sweet Potatoes and more.
3. Smoothies: Add a 1-TB of Coconut or MCT oil to your morning Smoothie
4. Coffee: Add a tablespoon of Coconut Oil to your Coffee. Think Bullet Proof! One of my favorite Delivery systems.
5. Body Oil: Use Coconut Oil as an after-shower body oil for intense skin moisture and hydration.
6. Hair Oil: Coconut oil after a shower applied to wet hair makes a great hair oil.
7. Oil Pulling: Take 1 TB of Coconut Oil and swish around your mouth for 20 minutes and then spit out.  This cleans out your oral cavity and gums.

It is so important that you give yourself tons of credit as you are already doing such a great job taking care of yourself. It's important to feel empowered and remember that all the small things you do every day are helping you stay strong and healthy.   This empowered attitude also helps strengthen your Immunity and gives you peace of mind!

Stay Healthy and Strong

Help One Another

Love Each Other

Love Yourself

With Love,

 Dr. G

Rituals help to ground us and give more meaning to our lives. Make rituals out of everyday activities by doing them with intention - you will start to notice your stress levels decrease the minute you do so. 

Please practice all of these rituals while keeping your distance and safely following all CDC and World Health Organization (WHO) guidelines. Whether you are an essential or nonessential worker, all of these rituals can be practiced and added to your daily routine in some way. 

Here are some of my favorite stress busting rituals that I put into practice throughout the day, I hope that they help to reduce stress from your day as they do mine!
 

Morning Rituals

• Start with a nutritious breakfast, some of my favorites are:
• Protein smoothie
• Eggs and sprouted grain toast
• Yogurt and muesli
• Oatmeal, quinoa cereal
• Shower:
• Cleanse the energies and set an intention for the day
• Mindful Commuting:
• Meditate on the train with a meditation app or listen to podcast in the car
• Do a gratitude session
• Walk without looking at your phone. Enjoy the sites. Be in the moment.

Afternoon Rituals

• Lunch: 
• Eat with friends or alone, but don’t check phone or computer
• Some of my favorites for lunch are a salad and protein, wraps and tacos, stir fry, veggies and protein
• Take a 20-minute walk (no texting and walking!)
• Breather Break:
• Breath in through the nose
• Breathe out through the mouth
• 10 cycles to reset your mind and emotions

Evening Rituals

• Do something rejuvenating for yourself:
• Walk, exercise, yoga or dance! Anything to help you get out of your head and into your body
• Have dinner with friends (plan a dinner date via FaceTime, Zoom or Skype)
• Shower or bath to clear energies of the day
• Focus on releasing the days challenges and stressors
• Anoint with oils to bring in new energy of clarity
• Candles and diffusors can also change the energy of your space and help to get you calm before bed

Before Bed Time Rituals

• Shut off the technology 30 minutes before sleeping
• Put essential oils on your palms or breathe them in for 4 seconds to help calm the mind
• Meditate or focus on gratitude to end the day in peace

With love,
Dr. G