This WSU study, is one of the largest of its kind. Researchers analyzed 343 peer-reviewed publications comparing the nutritional quality and safety of both organic and conventional plant-based foods.

They discovered that organic crops contain significantly higher levels of antioxidants (such as phenols and polyphenols), which are known to combat oxidative stress and reduce the risk of chronic diseases like coronary heart disease, stroke, and certain cancers¹. Actually, organic plants produce these antioxidants in greater quantities as their own natural defense mechanism against pests… because they don’t have those synthetic pesticides¹.

And…, as you probably suspected, the study found that organic produce has fewer pesticide residues compared to conventional produce¹. This is important to you because pesticide exposure has been linked to various health issues, including neuro-developmental disorders in children, and an increased risk of certain cancers². So, by choosing organic produce, you reduce your exposure to these harmful chemicals. You also potentially improve your overall health and well-being.

But let’s look for a moment beyond the excellent personal health benefits ~ When you purchase organic produce, you are supporting sustainable farming practices that are better for our environment. How? Because, organic farming methods prioritize soil health, biodiversity, and ecological
balance. They avoid the use of synthetic fertilizers and pesticides, which can contaminate water supplies and harm wildlife3. Now, by maintaining healthier soils ~ organic farms can sequester more carbon, helping to mitigate climate change3. Plus, local farms contribute to your local
economy by creating jobs and keeping money within your community.

SO… how can you be sure that the foods labeled organic ~ were actually farmed using organic methods? Well, Organic farming practices are verified through several rigorous measures beyond the USDA certification.

  Along with the requirement to maintain detailed records ~ organic farms have annual inspections by USDA-accredited certifiers, which include reviewing farm records, inspecting fields, and verifying compliance with organic standards. They also get unannounced inspections, and have periodic testing of soil, water, and produce for prohibited substances further verifies the absence of synthetic pesticides and fertilizers.

Now, while organic produce is grown without synthetic pesticides, it is still necessary for you to wash it thoroughly before eating. Think about it ~ Organic farms may use natural fertilizers, such as compost or manure, which can introduce harmful bacteria like E. coli or Salmonella to the produce³. Also, organic produce can be exposed to contaminants during handling, transportation, or storage.

Washing your organic produce under running water helps remove dirt, bacteria, and any residual pesticides that may be present. For your leafy greens, it is advisable for you to separate the leaves and rinse them individually. For your fruits and vegetables with thicker skins, using a brush can help remove contaminants more effectively3. Yes, even produce you buy that’s labeled as “pre-washed” or “ready-to-eat” should be rinsed again at home to ensure your safety.

By making informed choices about the food you consume, you can promote better health for yourself, your family and our planet.

        Make Your Own Natural Produce Wash

Ingredients:

• 1 cup white distilled vinegar
• 1 tablespoon salt
• 10-15 drops grapefruit seed extract
• 2 cups distilled water

Instructions:

1. Mix Ingredients: In a large bowl or container, combine the white distilled vinegar and distilled water.
2. Add Salt: Stir in the tablespoon of salt until it is fully dissolved.
3. Add Grapefruit Seed Extract: Add 10-15 drops of grapefruit seed extract to the mixture and stir well.
4. Soak Produce: Place your fruits and vegetables in the solution and let them soak for about 5-10 minutes.
5. Rinse Thoroughly: After soaking, rinse the produce thoroughly under running water to remove any remaining solution and contaminants.
6. Dry: Pat the produce dry with a clean towel or let it air dry before storing or consuming.

This natural produce wash helps you remove dirt, bacteria, and pesticide residues, ensuring your fruits and vegetables are clean and safe to eat. The vinegar and salt work together to disinfect, while the grapefruit seed extract adds an extra layer of antibacterial protection.

 Live Your Best Life!

 ~Jeanne Ricks, CHC

²: Harvard T.H. Chan School of Public Health ³: Mayo Clinic ¹: Washington State University

This may raise an eyebrow, but I change deodorants every 6 months. What? Why?
Because odor-causing bacteria can become resistant to your usual deodorant ~ especially when you use it day in & day out. I also switch-up for more active days.
And of course, there’s a huge difference between a ‘Deodorant’ and an ‘Anti-perspirant.’ First-off ~
Your sweat actually does not have an odor. Nope!
Body odor occurs when sweat mixes with bacteria on your skin.
Your deodorant works by combatting bacteria, but it won’t actually prevent you from sweating.

Listen, you NEED to sweat! It’s a natural biological process for your body’s health. Not only does your aMAzing body expel toxins through sweat, but it also helps balance electrolytes in your body. This is important for good kidney health as well as maintaining a healthy blood volume. You create a health risk by continually preventing your body from sweating through the use of antiperspirants.

The active ingredient in antiperspirants is Aluminum ~ Nasty Stuff. When you sweat, the aluminum precipitates into a gel-like substance that blocks your sweat ducts. Consider this though ~ aluminum is classified as a metalloestrogen, which is a synthetic xenoestrogen.

Xenoestrogens cause endocrine disruption by mimicking natural estrogen in your body. This may also increase the risk of breast cancer and cysts for both women AND men. Numerous studies now show elevated concentrations of aluminum in breast tissue from women afflicted by breast cancer.

Aluminum also contributes to neurological disruptions, including decreased attention, learning, and memory. Scientists have found elevated aluminum content in the brains of persons with Alzheimer’s disease.
Okay, you’re feeling a little better about just using a deodorant now ~ Aren’t you?

Right on your nearest grocer’s shelf, most Anti-Perspirants and Deodorants, have some other seriously toxic ingredients that should never be used on your skin.
According to the Environmental Working Group, the average adult exposes him or herself to over 126 chemicals each day ~ just from our personal care products.

Did you know that “Fragrance” is actually a very ambiguous term? Without ANY disclosure of what those ingredients are, the FDA permits manufacturers to legally hide hundreds of synthetic chemicals in this one word. In truth, “fragrance” can include various petrochemicals and phthalates, which may cause developmental delays and allergic diseases.

Recently, one of those, ‘Benzene,’ was in the news. Exposure to Benzene can be dangerous, by increasing the “risk of developing leukemia and other blood disorders,” the National Cancer Institute said.  Yet it was found in over half of 108 batches of antiperspirant and deodorant body sprays from 30 different brands.
The list is here on Page 12: https://www.valisure.com/wp-content/uploads/Valisure-FDA-Citizen-Petition-on-Body-Spray-v4.0-1.pdf
You need to know that none of the products actually have benzene as an ingredient, experts say, so the only way the chemical could have been introduced is via an error in the manufacturing process ~ or by the way the chemical is delivered to the body. So, even if you are looking for it on the label ~ you’ll never know that it is there. The independent watchdog, Valisure said in a press release that one possibility is that benzene could come from ingredients such as hydrofluorocarbon 152a, butane, isobutane, propane and alcohol used to propel sprays onto the skin.
You’ll find that Benzene’s listed as toxic by the Environmental Protection Agency (EPA), the World Health Organization and other regulatory agencies. Get this ~ The National Institute for Occupational Safety and Health (NIOSH) defines benzene as a carcinogen and lists “inhalation, skin absorption, ingestion, skin and/or eye contact” as exposure routes. And your very own Food & Drug Administration (FDA) currently recognizes the serious danger of benzene and lists it as a “Class 1 solvent,” that “should not be employed in the manufacture of drug substances, excipients, and drug products because of their unacceptable toxicity. 
None of that is ‘Good News’
And you’ll be alarmed to know that the toxicity of Benzene in humans has been well established for over 120 years. 120!  The hema-totoxicity of benzene was described as early as 1897. A study from 1939 on benzene stated that “exposure over a long period of time to any concentration of benzene greater than zero is not safe,” which is a comment reiterated in a 2010 review of benzene research specifically stating, “There is probably no safe level of exposure to benzene, and all exposures constitute some risk in a linear, if not supra-linear, and additive fashion.” Many epidemiological studies of petroleum workers exposed to benzene have clearly associated the chemical with the development of cancers of blood tissues, such as leukemia.

So, how did Benzene end-up in your deodorant along with other known toxins ~ like….
Parabens, Triclosan, Butanes, Formaldehyde, Propylene glycol, Phthalates, Triethanolamine (TEA) and Diethanolamine (DEA)?

Okay, we’ve established that an Anti-Perspirant is probably not the way you want to go ~
What about “Natural” Deodorants?

Beware the Salt Crystal ~ “But my crystal deodorant is ‘Natural’ ~ it says so right on the label. “
Yes, and Hemlock is natural too, but it will still kill you.

Crystal Deodorants are made from Potassium Alum ~ and yes, it’s a naturally occurring mineral salt, more specifically Potassium Aluminum Sulfate. It is also toxic, and is considered an environmental toxin.
Have you noticed that the manufacturers typically do not reveal the source of their product?

~ Well, that leaves a multitude of core issues in terms of quality which I’ll tell you about in a second.
But, let’s go deeper into the chemical itself.

Crystal deodorants will often boast that they’re free of aluminum chlorohydrate, aluminum chlorohydroxide and aluminum zirconium. That’s good news but…. there’s more to it. Much more…
Manufacturers claim that the difference is that Potassium Alum is a much larger molecule, and it’s understood not to be absorbed by human skin. Really? Well, that’s odd because pharmaceutical companies are exploring use of alum-based powders as an alternative to injectable vaccines specifically because of its properties helping other ingredients absorb into the skin and become active in the body. This completely contradicts the ‘non-Absorption’ argument. Strike one.
Now consider that, when moist crystals are actually broken down into ions, the smallest possible form of aluminum, which is easily dissolved in water.
And considering that crystal deodorants in stone form specifically require that you ‘apply water before use,’ and that the first and largest ingredient in any crystal deodorant spray is water. Oh, and your body is largely made up of water ~ hmmm…. now the theory that any aluminum in a Potassium Alum-based deodorant won’t be absorbed through your skin just completely fails to stand up. Nope ~
While manufacturers say that ‘it’s understood’ that Potassium Alum isn’t absorbed into the skin, what they really mean is that there has been no research done on this.

What we definitely know is that using antiperspirants containing aluminum may significantly increase the aluminum absorbed by your body….and that is NOT a ‘Good Thing’ EVER.

What you’re seeing here is that Potassium Alum does contain Aluminum, it could very well be absorbed into your skin, and we’re learning more every day about what the build-up of this extremely abundant element will do to destroy your health ~ so I’ll leave the judgement up to you.
One More Thing! Potassium Alum can also be synthetically produced.  That’s right ~ laboratory created ~ which is why you need your product manufacture to reveal its source. Because they often use aluminum hydroxide (a white cosmetic opacifying agent) mixed with Potassium or Ammonium Sulphate in Sulphuric Acid. So, there’s a little ‘Gotcha’ kind of moment ~ where even though you know the right ingredients, it’s not going to help you if they’ve been synthetically produced using the very toxic chemicals you’re trying to avoid.

How DO you find a good ‘Natural’ deodorant?
You’ll need to look beyond your supermarket shelf to find it. Consider baking soda or a citrus or tea-tree based deodorant. There are some great alternatives and it really comes down to what works for YOU.

Please Sweat Responibly,

 ~Jeanne Ricks

Alpha-lipoic Acid is naturally found in literally every cell of your body where it helps turn glucose into energy. As with so many things that affect your health ~ your body’s ability to manufacture its own ALA, declines with age. That’s right ~ with each passing year your body is just a little less efficient in it’s ability to regulate sugar.

ALA is a vitamin-like antioxidant. Antioxidants protect against damage to your body’s cells. As a free radical scavenger, it’s really quite unique because it’s both fat and water soluble. What’s that mean?….simply that it’s easily absorbed and transported across cell membranes offering protection (against free radicals) in every part of your cells and even the space in between your cells. Other antioxidants (like vitamins C and E) only provide outside cellular protection.

Oxidative stress has been implicated as a real determining factor in the aging process of your heart and other tissues. Studies have been in search of means to reduce or eliminate this constant health concern.

In one such study conducted by the Department of Biochemistry and Biophysics, Oregon State University; supplementation significantly lowered rate of oxidant production in older hearts to a rate that was no longer significantly different from that in cells from un-supplemented, young hearts. Alpha-lipoic Acid supplementation also restored myocardial ascorbic acid levels and reduced oxidative DNA damage. That’s good news!

        “The evidence suggests that Alpha-lipoic Acid is actually a low-level stressor that turns on the basic cellular defenses of the body, including some of those that naturally decline with age,” said Tory Hagen, an LPI researcher and associate professor of biochemistry and biophysics at OSU. “In particular, it tends to restore levels of glutathione, a protective antioxidant and detoxification compound, to those of a young animal. It also acts as a strong anti-inflammatory agent, which is relevant to many degenerative diseases.”

        “Our studies have shown that mice supplemented with Alpha-lipoic Acid have a cognitive ability, behavior, and genetic expression of almost 100 detoxification and antioxidant genes that are comparable to that of young animals,” Hagen said. “They aren’t just living longer; they are living better ~ and that’s the goal we’re after.” That’s very good news!

What the OSU researchers now believe is that the role of Alpha-lipoic Acid is not so much a direct one to benefit your cells, but rather an indirect aid that “kick starts” declining function in cells and helps them recover the functions that came more easily and naturally when they were young.

In various effects, Alpha-lipoic Acid appears to help restore a cellular “signaling” process that tends to break down in older blood vessels. It reduces what’s called ‘mitochondrial decay’ in your cells, which is closely linked to the symptoms of aging. With age, Glutathione levels naturally decline, making older animals more susceptible to both free radicals and other environmental toxins but, Alpha-lipoic Acid can restore Glutathione function to near normal. And the expression and function of other genes seems to come back to life.

        “We never really expected such a surprising range of benefits from one compound,” Hagen said. “This is really unprecedented, and we’re pretty excited about it.”

There’s also evidence that ALA may have at least 2 positive benefits for people with type-2 Diabetes. A few studies have suggested that Alpha-lipoic Acid supplements enhance the body’s ability to use its own insulin to lower blood sugar in people with type-2 Diabetes. ALA may help reduce the symptoms of the nerve damage that can be caused by diabetes (named peripheral neuropathy) and potentially aid in diabetes prevention.

BUT WAIT!  There’s More!! ALA potentially protects your brain tissues and functioning as well ~ Because Alpha-lipoic Acid passes easily into your brain, there’s speculation that it’s antioxidant properties may directly help protect the brain and nerve tissue. Researchers are currently investigating it as a potential treatment for stroke and other brain problems involving free radical damage, such as dementia.

In case you were wondering; yes, there are food sources of ALA such as yeast, organ meats like liver and heart, spinach, broccoli, beets, potatoes, yams and kohlrabi and is also abundant in red meat. BUT…. ALA from food does not appear to produce a noticeable increase in the level of free ALA in your body.

Should you consider Alpha-lipoic Acid supplementation; you’ll find that there are two types on the market: Synthetic (S) and Natural (R). The synthetic form of Alpha-lipoic Acid is useless to your body, while the natural (R) form is double the potency and easily assimilated.

Because of the potential for side effects (Alpha-lipoic Acid can lower blood sugar levels) and interactions with medications, you should take dietary supplements only under the supervision of a health care provider.

 Live Your Best Life!

 ~Jeanne Ricks, CHC

Whereas it once sought to remind you to be careful and, on the look-out for snakes, wolves, poisonous insects & plants, rancid food or tainted water ~ through your reactions to stimulus in your complex, modern world you… ~ you’ve now expanded its lexicon and taught it new “dangers.” 
You typically ‘consciously’ label these dangers as things that cause you “Stress.”

If you embrace this knowledge now into your awareness ~ really move it to the fore ~ you’ll more easily ignore the propensity to hold yourself responsible for any “negative frame of mind” you may find yourself in and so, find it far easier to move more quickly into the State of Mind that you really deserve ~ that is your birthright ~ which is that of Joy and CONFIDENCE….that not only are all of your needs met and effortlessly supplied BUT, you are NEVER alone and are never met with a challenge where you must fend for yourself without help. Here’s why I say that overnight change & self-mastery that you want is as close as your next thought. It’s about creating new Thought Habits.

Recognize that your subconscious mind still assumes predators, lack, and isolation are ALL eminent. That’s right! ~ Predators, lack and isolation are ALL lurking around every corner is the dominant theme running in the background. That’s its JOB…it does not waiver!

This is its base, its set-point ~ its ‘INSTICNT.’ It naturally falls back into this position (like a rubber-band) ~ waiting to alert & caution you…naturally, instinctively.

Instinct – An inborn pattern of behavior that is characteristic of a species and is often a response to specific environmental stimuli.  1.   n.     A powerful motivation or impulse

Then here you come wanting to make changes in your well-established ‘Safe’ comfort zone ~ to try new, things, to move your Life in a new direction. You’re using ‘positive affirmations’ and other constructs meant to dissuade your subconscious-mind from its doggone job ~ and YOU ~ you then get discouraged because you can’t immediately wipe thousands of years of programming on the slate clean or you find you have to re-launch your new positive frame of mind for the 50^th time because you’ve found yourself back in a defensive posture

Recognize, that this isn’t “YOU”!  This isn’t mysterious. This does NOT speak to some failure on your part to implement personal change. There’s nothing to purge, no demons to exorcise, no family members or societal examples to blame. It’s your subconscious mind doing the EXACT job it was intended to. It’s trying to keep you safe.

Your thought themes on insufficiency & lack, resistance to change or breaking old habits all have their basis in natural instincts for survival.

Insurmountable?…certainly not!

Just because the instinct comes ~ you don’t have to allow your thoughts to follow and if they do… you don’t have to pitch a tent and live there. 

Witness it. Recognize it. Blame not, and gently, patiently, gratefully move yourself back into the State of Mind that you consciously desire to be in. 

The more & more often you do this ~ it now becomes your new habit.  As your new habit becomes more dominant, it now begets a new dominant behavior pattern, simply because you will begin to act differently due to this change you create.

How? First, because as I mentioned earlier ~ your subconscious mind learns through repetition. So, you’re now training it. Equally important ~ because the more often you engage the neuronal pathway that encompasses this new thought pattern you’re creating in response to your native, defensive instinct; the more you’re strengthening the myelin sheath (a protective, fatty coating surrounding your nerve fibers) which enables electrical impulses between nerve cells to travel back & forth rapidly.  You are, in other words, making a little dirt foot-trail, into a super-highway.  That’s right ~ you are actually creating structural changes within your own brain.

This takes time, and you’ll never perfect it because… your native, defensive instinct will never go away…
But, you ~ you’re aMAzing ~ Love yourself ~ Be Patient, keep stepping back into the shoes already present where you want to be ~ remember who you are….

Live Your Best Life!

~Jeanne Ricks

1. Take Media Breaks Of course, you want to stay up-to-date with the news, but recognize that constant input causes you stress. When there are situations which involve us but, are beyond our control ~ this dynamic automatically causes stress. You must take this into consideration and temper your FOMO (Fear of Missing Out). You do your mind and your immune system a disservice when you remain in a State of Agitation.

Try this. When you start your day – DO NOT immediately engage with the outside world (including kids if possible). Don’t touch the phone. Don’t tune in the news. Try, as much as humanly possible to spend the first 20 minutes or so of your day just with you. Sit and do some deep breathing, a little light stretching, read a passage (that you picked out the night before) of something inspirational, meditate – or simply stare out the window and just allow your brain to slowly warm-up.

Your brain hasn’t caught-up to the tech revolution and hasn’t completely adapted yet to the amount of stimulation and stress that you put it through just in your preparations for a “normal” day. To make matters worse, a recent study published in the Journal Neuropsychopharmacology Reports, found that the Hypothalamic‐pituitary‐adrenal (HPA) axis “has a powerful response to acute psychological stress in the morning rather than in the evening”. The cause may be because your adrenal cortex typically becomes less sensitive to ACTH, (a hormone produced within your pituitary gland that triggers the release of the stress hormone cortisol), as your day wears on.

Limit yourself to 30 minutes out of your morning to scroll through your newsfeeds. Then, don’t keep obsessing over it all day long. Our 24-hour news media compels organizations to recycle the same soundbites over & over again all day long under the guise of ‘Breaking News’, that’s anything but.

Also, try to always follow-up your daily 30-minute news update with some lighter, happier articles, podcasts or by doing something else that you enjoy to keep your day moving in a positive and supportive direction.

In truth, despite everything that’s going on, there are lots of good things still going on in the world.

Daily Social Media Breaks, Too…

While it’s great catching-up with your friends, be honest, it’s also a huge time-sucker and de-motivator. So, for close friends and family, try instead to use a direct messaging app instead of a distracting social media app to catch up with everyone.

iPhones have settings that will set time limits for apps that you want to try to stay off of, and you can easily achieve the same with androids as well. Especially for those who are working from home; devote 20 minutes of your day to checking-in with friends online, and then drop your phone off in another room before you start work. There’s nothing worse than getting into the zone and having something pull you right back out of it.

Remember too that eye fatigue is a very real issue from working online and your phone all day starring at screens. So be certain to give your eyes a rest if you think they need it.  This might include swapping your nightly video gaming or TV session for something less technological if your eyes are hurting or feel teary.

2. Set Realistic Goals Make goals for your day, your week and for the month ~ both for work (including household projects) and personal development.  Remember that just because you’re at home that doesn’t mean you can’t continue working on yourself. Have something planned to look forward to every day and to work on.  Your life will feel a lot less like the movie “Groundhog Day” when you’re accomplishing things. Being able to get things done with your time off, will make you feel good too when we’re back in the real world.

3. Create a To-Do List Now you can get more specific. Be realistic ~ be sure to set goals that you can actually achieve. If you plan household chores, while juggling a full-time job (that you’re now trying to do from home), and need to study for 3 hours, and squeeze in quality relationship time ~ you may fall short and lose your motivation. Good time management requires a reality check on the demands mentally, emotionally, and physically.  It also means scheduling adequate break time which can be overlooked simply because you’re doing everything at home. So, don’t forget hobbies that you enjoy, books you’d like to read, activities that you want to do as well.

You may want to use an actual ‘old school’ sheet of paper for our to-do list~ that way you can have the satisfaction of physically scratching off items from your list as you complete tasks, and balling it up to throw it out at the end of your day. Or you may type them in the Notes section of your phone and check them off with a little emoji when you’ve completed something.

If you plan ahead, you’ll find plenty of refreshing activities. You can explore museums that are releasing free virtual art exhibits. For instance, Museum of the City of New York decided to start #MuseumMomentofZen and museums across the country have now been joining in to offer art and other imagery during these stressful times. More than 100 museums from all over the world have taken part. You can even find science exhibits and zoos that are live-streaming their animal friends online.

Some colleges are now releasing free online classes and tutoring sessions if you’re interested in learning something new or enhancing your resume. Musicians are having fun on their social media sites: solo concerts, special releases are being posted by the second to keep everyone happy while they’re stuck inside. If you have a public library card, check with your library to see what kind of digital resources they offer! If you see things like these, go for it, schedule them into your calendar: they’re perfect for keeping you entertained,

A to-do list is a simple tool that you can put to use in times when it’s difficult to establish order and control. It’s also a huge boredom-buster’ for those times when you think you have nothing ‘to do’.

4. Build a Routine Okay, now you don’t have to wake up at 6am anymore (a definite win), but it’s still important to keep a consistent schedule and routine for yourself. You do this for your kids without question. Well, the same is actually necessary for you too. Believe it or not your brain relies on patterns to feel safe. They reduce stress. 

You’ll need to continue getting-up at a semi-regular time every day ~ especially for those now working from home. This practice will ensure that your body maintains its natural sleep cycle. It has been shown to reduce fatigue and keep you from feeling out of sorts throughout the day, and you’ll be able to get to bed at a reasonable time at night. If you normally would have set your alarm later for the weekends, then continue that pattern as well.

As much as possible, remain consistent with your meal times. A green drink like a Spirulina powder is good to have once or twice during your day because it gives you vital nutrients and micronutrients that are going to give you energy and help you to maintain a healthy immune system. Plus, the escalating levels of cortisol released during chronic stress will cause cravings for sugar and fat but, green drinks turn those down by sending out the metabolic signal that tells your body it’s been fed.

Instead of jumping from task to task, create a set routine and stick with it. You’ll waste less physical energy and brain space. Realistically set aside time for different projects. If there’s a task that you must do daily (helping kids with homework, sending in client reports, doing dishes), try to complete it at the same time each day.

Set-up a reminder on your phone so you’ll be sure to also give yourself breaks. Get up and stretch, walk around, drink some water, take deep breaths, check on a loved one, meditate, or do whatever helps you stay sane.

Maintain and end-of-day schedule as well. Once you log-off for the day, really check out. Get a change of scenery with a walk or a bike ride. It’s important to stay positive and look at all the ways you can spend your time doing the things you want.

Keep a record of your time each day. Write down what you’re doing somewhere – in your phone, a notebook, a calendar. This tool can be considered similar to that ‘pat on the back’ or getting that ‘gold start’ for the day when you were a 4^th grader. You get to witness your improvement and your accomplishments. They become tangible if you are writing it down or taking photos of your progress. Even if it’s learning a new skill or language or finally putting together that Star Wars, Millennium Falcon Lego set that you bought (…for your kid), now you’ll document it and enjoy seeing how far you’ve come.

5. Separate Work & Home For those who have had to make the ‘work from home’ transition, it may be easier said than done. Suddenly, home and work are in the same place. It helps to separate them as much as possible.

It is crucial to let anyone else in your home know when you will be working or studying. Whether you choose to do this at a set time each day or in a block of hours on certain days. Realistically, even this advance notice may not completely guarantee that you won’t be disturbed, but it is so important to set boundaries in advance and not try to wait to establish them in the moment. We’ve all seen humorous videobombs of a significant other walking behind the camera in their underwear or a pet, or child running into the room unprompted, during a work conference video chat. Pre-scheduling can help.

During your chosen work/study times, focus. The more focused and dedicated you are, the more productive and effective your allotted time will be. If you find that you need to tune out the noise being made by others around your home, prepare yourself in advance. Earplugs are a wonderful tool. Or consider headphones and your favorite work/study music. Instrumental music like lo-fi hip hop, classical, jazz or synthwave, for example can be used as background music ~ they will cancel out unwanted noise, as well as provide you with a motivating soundtrack. Experiment with different genres to see what works for you. If you’re finding it difficult to focus, take a short break to stretch, breathe or enjoy a glass of water.

Create a de-cluttered, dedicated “work” space. Hopefully, you can have it away from your bedroom because this should be reserved, as much as possible, only for sleep and romance. Studies show that when you begin frequently working in a room, whenever you then try to relax and enjoy yourself in that same space, you’ll only be able to think of work. This means, try not to type-up reports from your bed, or else you genuinely will not sleep as deeply at night.

If your space will allow, dedicate a separate room for work. If not, try clearing a certain seat or table in your kitchen, a specific chair in your living room. In a pinch, you can make a blanket fort in a corner of your bedroom and work from there. It doesn’t matter where you are, it just matters that you keep “work” and “home” spaces separate.

6. Exercise Some may find this an ‘inconvenient truth’ but, movement is essential to every aspect of your health ~ mental, physical, and emotional. If your doctor has cleared you; whenever you have time to fit exercise into your home routine, go for it! It’ll improve your circulation, rev up your metabolism and serve to improve your immune system. Keep yourself fit, trim and healthy by exercising at least 3 times a week. Morning workouts are particularly helpful in starting your day energized.

Again, this may be a major shift for some because you associate “working-out”, with going outside your home to the gym or an organized class. You may never have associated your TV room with ‘getting your sweat on’, but now’s the time.

Join an online fitness class, follow along with instructional videos, find fun dance workouts online, take up jogging, or explore some new workout activity that you’ve never tried ~ like tai chi, yoga or chi gong. On your days off, try to get outside into the sunlight as much as possible by going for walks, biking, blading, skateboarding or just driving to the grocery store to search for decent quality toilet paper. Anything that invigorates and tires you out, will help you survive SIP. Also, it will serve to improve your sleep at night, give you more energy throughout the day, and help keep your mind and body healthy while you’re stuck indoors.

Moving your body and getting your heart rate up for 20-30 minutes a day will help you feel so much more revitalized. Consider creating a 30-day Fitness Challenge with a group of friends on-line.

7. Allow for Self-Care You must always set aside special time for yourself at the end of your day. This step will help stabilize your daily routine and greatly reduce stress. Movies, video games, long showers; something that makes you feel happy, relaxed, and is entirely unrelated to your work, chores, or pressures of the day.

One example that researchers have found is that writing down 5 things you are grateful for, just once a week, is significantly linked to increased well-being. Granting yourself time to ‘chill’, will help you to de-stress and leave you feeling more refreshed the next day.

So there you now have 7 ways to manage a bit of self-care to maintain your well-being during ANY kind of stress.

Live You Best Life!

~Jeanne Ricks

We’re so rude.  We have such bias against bacterium when they were here first!  Without them WE would not even exist.  But we are constantly on the warpath against them! Using mouthwash destroys bacteria that can contribute to the growth of cavities and other dental diseases. Which on the surface sounds great ~ Right? Unfortunately, mouthwash kills all types of bacteria ~ The Good, The Bad & The Ugly ~ which includes the beneficial ones that you need to help produce Nitric Oxide.

What’s Nitric Oxide? It’s a naturally occurring gas in your body

Your ability to produce Nitric Oxide is crucial for your overall health because it allows blood, nutrients and oxygen to travel to every part of your body efficiently and effectively. How? Well, it’s responsible for vasodilation, which is a big word meaning simply that it relaxes the inner muscles of your blood vessels, causing them to widen and increase circulation. In fact, people with high blood pressure are thought to have a damaged capacity to use Nitric Oxide in their bodies.

Special bacteria in your mouth convert nitrate to Nitric Oxide. That’s their job.  You literally cannot produce Nitric Oxide from nitrate without these bacteria. Nope ~ Can’t do it. Through research it’s been proven that mouthwash kills the oral bacteria needed to produce Nitric Oxide for up to a full 12 hours.  Of course that causes an overall decrease in Nitric Oxide production and, in some cases, an actual increase in your blood pressure.

These same detrimental effects of mouthwash on Nitric Oxide production possibly contribute to the development of Type-2 Diabetes. One research study showed that people using mouthwash at least twice a day were 65% more likely to develop Type-2 Diabetes than those who never used mouthwash. How?

Because Nitric Oxide also regulates the insulin in your body, which helps your cells utilize the energy obtained from your meal after it’s digested. With lowered Nitric Oxide, insulin simply cannot work properly.

So, if you’d like to sustain your Nitric Oxide production at optimum levels, consider using mouthwash cautiously.

Live Your Best Life!

~Jeanne Ricks, CHC