Rather than enforce resolutions on yourself, try my favorite ritual (started by my Pappa, KB many years ago) for creating more happiness and joy in the new year. Choose three words by which you’d like to live in 2020. These are words that reflect key themes or values you want to embody. They will serve as guideposts along your healthy living journey and will underpin the daily steps you take towards your personal and other goals. 

HOW TO:

1. Choose your three words.  
2. Write them down where you will see them. On the mirror, post-it’s, on your screen saver, etc.
3. Every day, choose those thoughts, actions, and reactions that consistently reflect these words. 

MB TIPS: 

• Set an AM calendar reminder that pops up with your three words. Consider what you can do that day considering where you’re at emotionally, mentally, and physically to live these words. 

 

• Do a PM check-in.  Before bed, take a moment to ask yourself if you did your best to live by those words that day. Note your wins and where, if at all, you could perhaps do better tomorrow. This practice of checking in upon rising and at bedtime is key to living a conscious, mindful life and something we practice regularly in our Optimal Mind Body Programs. 

My three words are:  

1. Consistency - When we repeat those thoughts, words, and actions that support where and how we want to be in life, we generate/attract the feelings, people, opportunities, and experiences that bring us greater peace, joy, and satisfaction. Our bodies are listening. The Universe is listening. Your loved ones and colleagues are paying attention.

Consistency is how to create sustainable healthy habits. The cumulative effects of what we do day in and day out. But it’s also how to create the most meaningful relationships with ourselves and others. 


2. Grace - Referring to Divine Grace "It has been defined as the divine influence which operates in humans to regenerate and sanctify, to inspire virtuous impulses, and to impart strength to endure trial and resist temptation;[1] and as an individual virtue or excellence of divine origin." (from Wikipedia)

3. Resilience - “The power or ability to return to the original form, position, etc., after being bent, compressed, or stretched; elasticity. ability to recover readily from illness, depression, adversity, or the like; buoyancy.”
We’ve all been bent, compressed, and or stretched this past year in particular, haven’t we? 
My focus in 2020 on creating even more elasticity and buoyancy;) 

In my next newsletter, I’ll be sharing my latest news, which will put into context even better my reasons for choosing the above words. Please make sure you're on my mailing list! And as always, I LOVE hearing from you, getting your feedback, ideas, and of course, I want to know your three words. XOMB

HEALTHY LIVING RESOURCES
5 Ways to Weather the Winter Season Blog
5 Fave Superfood/Detox Soups - DIY & Grab n' Go Blog
5 Fave Ways to Kills Carb Cravings & Kick Sugar Addiction Blog
Amazon Idea Lists
Pinterest Boards
​Healthy Foods and Recipes
Create Your Healthy Home Sanctuary

 I'm LOVING all the healthy finds on Seamless.com these days. A comprehensive list of my Fave Go-To Selects - everything from Bone Broth to Gluten Free Comfort Foods is in the works. So stay tuned. In the meantime, here are just three I use every week: 

• Bliss Bowls (pictured above), Choose a romaine or spinach base, add on your fave raw, steamed and fermented veggies (kimchi!) then top with their spicy chicken. I order a green juice and protein smoothie while I'm at it so I'm totally stocked for the afternoon and eve. 

 

• ​Juice Press - I LOVE my Juice Press: low sugar juices, make your own smoothies, comforting soups and açaí bowls. SO happy they deliver now. See my Juices Faves page for JP Selects. 

 

• Le Pain Quotidien - Yes, they're on Seamless now too! All time fave - their Egg Salad or Avocado Tartine on gluten free bread & their soups, Zucchini Pad Thai, Organic Chia Pudding.

 
RECOS: 
Want to DIY? Check out my fave healthy recipes, comfort food faves and other healthy home lists so while you're already online you can stock up on pantry and other essentials. Meaning you're more likely to succeed in your new year, healthier living.

Make your home a spa for the day with an in-home massage followed by a healing salt bath. 

Zeel.com Massage Therapist App: The price is right, MT's are well vetted and they're available for same day service. You can choose desired time, type of massage and sex of your therapist.

Use my referral code: ta6g for a special offer :)

RECOS:

• To really get the lymph system, digestion and circulation going, order a deep tissue massage and ask the therapist when they arrive if they know lymphatic drainage.
• Check out their membership program; it's a very good deal and will encourage you to schedule in your healing time each month at a minimum. 

​
 Epic Epsom Salts Bath​

• My You Tube Fave worksouts for Ab, core, HIIT, Yin Yoga and more...
• Physique57.com for Barre  
• Peloton.com* for HIIT - High Intensity Interval Training

P57 has classes ranging from 10-60 minutes in length. So, there's no excuses anymore not to get in at least 7 minutes of core! I  Bernie Clark's web site YinYoga.com

*You don't have to have the bike! You can download the Peloton app & do a live or recorded class on any stationary bike. Current fave Peloton instructor is Robin Arzon!

...Because reality TV is, in reality, no bueno for the brain. Nor is negative news. 
When was the last time you saw a "feel good" film that made you hopeful?

Documentaries:

• Lady Gaga Five Foot Two - watch trailer HERE and find the doc on Netflix.
• Dr Dre’s doc series The Defiant Ones

 
​Books:

• Ray Dalio's Principles
• Russell Brand's Recovery
• Bedtime Stories for Rebel Girls -  New FAVE book & Optimal Mind Body gift for every girl/young woman I know! ❤️ 

All Birds - Wool Runners & Wool Loungers (in black for NYC & gray for East Hampton)  
The MOST comfortable shoe you will ever own. They look great on men too!​

Everlane - Cashmere sweatpants & Waffle knit sweaters   

A few reasons I love both Everlane and All Birds brands. 

• The price is right!
• Environmentally conscious/lower foot print production and packaging
• Exceptional Quality - products are made well & designed to last
• Ethical Factories - guaranteed fair wages, reasonable hours
• Radical Transparency - true costs behind all of our products are openly & honestly revealed — from materials to labor to transportation.​    

​RECOS: And while you're holed up inside, get a game plan for the rest of the winter season. Because planning is everything. And my vetted faves and programs are designed to make this part a whole lot easier for you!  

​Just in time for the busiest holiday weeks, I'm sharing my old school and recently vetted fave selects with you! Many of the recipe and online selects are EXCELLENT for when you’re traveling over the holidays (or anytime). As an ongoing part of Optimal Mind Living, I recommend at least one mostly liquid nutrients day: Bulletproof coffee, plant-based, protein shakes, blended green veggie smoothies, hearty soups, bone broths, etc., every week (or more when needing a wee reboot). ​

​A mostly liquid nutrients day can be especially helpful at holiday party time when many of us are feeling less than our best, consuming more calories, carbs and caffeine, running around town more and getting less sleep than usual, 

On those days of your holiday events and/or the day before & after, go liquid until 5PM.

Consider one of my below DIY or grab n' go breakfast, snack and lunch faves, This way, when you go out at night, you’re hydrated, nourished and can enjoy even more fun holiday foods and drinks without worrying as much about the additional carbs n' calories. 

See below to understand what I mean by a mostly liquid day. Liquid does NOT mean processed. 

* Nutrient dense = Optimal Mind Body Protocol:
​Allergen Free - NO: Gluten, dairy, grains; Low Carb - must have fewer than 8 grams total sugar per serving; Healthiest Fats - grass-fed ghee, coconut oil, flax and/or olive oil. ​

​ORDER ONLINE!
NEW! Amazon lists - For your convenience, I am in the process of vetting best products, retailers and prices on Amazon.com and creating "Idea Lists" so all my recommended faves in each category are easy to order. These lists will be published and updated regularly as will my Faves Pages. 

Kettle & Fire Bone Broth is a multifunctional and highly beneficial must-have in your pantry, as well as a staple of my Optimal Mind Body Program.

Seamless.com delivers SO many healthy faves now: Juice Press (see above) AND
NEW! Le Pain Quotidian
​
​Chef V - My clients & I get our organic, locally-sourced, green juice & cleanses from Chef V. Mucho less expensive, mas delish and lowest in sugar (2 grams per serving) compared to all other other options I've researched. It's amazingly convenient (delivered to my door). 
​When ordering juice cleanses from Chef V, use our code REBOOT when checking out for 40% off!

RECO: For travel & having handy when on the go, order several non-perishable cartons of the bone broth, protein shakes and other OMB Healthy Travel Faves ​

Nutrient dense smoothies, green juices and soups (especially when it's chilly outside!) are my fave go tos for healthy eating. And they're an excellent way to optimize your mind and body as well as drop excess lbs.
​
To make the cut and be Optimal Mind Body Program friendly they need to of course be organic, but also free of gluten, beans and sugar. TIP: Add 2 T of MCT Oil to any soup recipe for healthy fat and brain fuel.  

DIY 
1. Keto Superfood Soup Recipe
2. Vegan Bone Broth Recipe
​3. Thai Soup
​
Grab n' Go
4. Kettle & Fire Bone Broth - You can pack a few of these cartons in your suitcase for travel or use this as your base for the soups you make. 
5. Juice Press Souper Greens   

For busy days, I love to have a big batch of one of my fave soups or broths in the fridge or freezer. Cook a big batch over the weekend, then keep it on hand as a base for soups, to make steamed veggies, or sip throughout the day. Be sure to let me know which one is your fave! XOMB

Short & Sweet Online Workout
On the days you don't have time for a full class or workout and/or can't motivate to get out of your home for a group fitness class, try this little ab video I found on You Tube by running a quick search.
Be sure to connect (see icons below) with my You Tube Channel for all my You Tube faves from inspirational TED x talks to Binaural Beats and workouts.
And find me on Instagram and Facebook and on my blog mailing list so you can stay current with all my latest faves everyday!  

​As New Year's Eve is still around the corner and many of you are still in the holiday hazy fun food and drink phase, I've decided to share my definitive #1 trick for avoiding that notsogood 'day after fun' feeling. It also happens to be an excellent tool for digestion in general and for whitening teeth!

And unlike my last, epic blog  5 Cold & Flu Care Faves, I'm keeing this pithy as possible because I don't want to take a single extra precious minute away of your family and friend time.  I've made the key copy bold  and brown! 

#1 Holiday No Hangover* Fave (*from fun food and drink):
Activated Coconut Charcoal.

Fave Brand:
Bulletproof Upgraded Coconut Charcoal 

Suggested Use:

• Take two or more capsules when consuming food of unknown quality (READ: anything processed: gluten, sugar, dairy, french fries/chips... or alcohol.

• Take another two capsules at the end of the evening with 20 ounces of water.  
• To  whiten teeth: open one capsule and stir into two ounces of water. Swish in mouth for 60 seconds and swallow. Leave on teeth for another two minutes then brush. Yea, it's messy but it really works! 

Key Tips to Remember: 

• The high adsorption of charcoal may reduce effectiveness of certain medications. Consult your healthcare provider before taking charcoal.
• Never take charcoal at the same time as medications. May cause harmless darkening of stools. At high doses, may cause constipation.

For my definitive list:  Fave Ways to Avoid Holiday Hangovers and a link to stock up with all the items on the list at the bottom of this post.

More scoop on coconut charcoal below courtesy of Bulletproof.com:

Time tested for over 10,000 years, activated charcoal is the world’s oldest detoxing remedy. For centuries, charcoal has been used in Chinese Medicine, Ayurvedic Medicine, and Western Medicine as an absorbent agent to many poisons and intestinal issues.

Fast Detoxing for Better Digestion & Rejuvenation!

• Absorbs Toxins That Can Cause Digestive Issues and Brain Fog
• Supports Relief of Gas and Bloating
• Made From Pure Coconut Shells
• Ultra Fine Grain For Maximum Adsorption1
• Fully Washed To Remove Heavy Metals
• The only one of its kind on the market!

Activated charcoal is a highly absorbent material with millions of tiny pores that can capture, bind, and remove up to 100 times the charcoal’s own weight in toxins. Just four capsules of Upgraded Coconut Charcoal has about the same surface area as a football field, which makes it ideal for removing potentially toxic substances from your digestive tract. The porous surface has a negative electric charge that attracts positively charged unwanted toxins and gas so they can easily leave the body.

Toxins from low quality, processed food, and environmental pollution are a real problem. It is important to help your body eliminate them to promote a healthy digestive system and brain. Chronic exposure to toxins produces cellular damage, allergic reactions, compromised immunity, and more rapid aging. Regular use of activated charcoal is easy on the colon and can remove unwanted toxins from your body, leaving you feeling renewed and more vibrant, often in minutes!
Try it even once and you’ll feel a difference!

Why Upgraded Coconut Charcoal is the Best Available Charcoal
Common charcoal tablets come in ineffectively small doses or inconvenient, messy powders, and are typically made from substandard (often unidentified) materials that are cheaper than our pure coconut shells.

The ultra fine and highly purified Upgraded Coconut Charcoal uses acid washing, a more expensive extra step that removes toxic heavy metals that are a problem in many preparations of charcoal. The finer the charcoal grains, the better it works. Upgraded Coconut Charcoal is so fine that it required a new method to packing its ultra fine grains into capsules without damaging the manufacturing machines. This added step results in charcoal with the most surface area to create maximum adsorption.
Charcoal is proven to bind to mold toxins and many other organic poisons that may be present in the environment and in the body.

Use & Ingredients
Because activated coconut charcoal is mainly used to remove toxins from the body, it is great to use when consuming food of unknown quality, eating out at restaurants, or drinking alcohol. If you are feeling moody or suddenly tired, activated charcoal can act as a detox and get you back in the game faster.
Toxicology studies show activated charcoal to be harmless, not interfering with sleep, appetite, or well-being. Everyone responds differently to different doses, so to avoid potential undesirable effects such as constipation, please consult your doctor and use only as suggested:

Ingredients

• Environmentally sustainable coconut charcoal from pure coconut shells
• Other ingredients: Vegetable cellulose (capsules)

As always, please share your feedback with me in the comments section below! And if you found this blog helpful, please share with your friends! xoMB

Find more of Magen's hangover prevention tips in her Holiday Hangover Faves.

As uncomfortable as cold and flu symptoms can be: stuffy nose, achy throat, coughing so bad that it keeps you up all night... they are the body’s brilliant ways of letting us know it is in distress and that our immune system is working overtime. So taking medications to relieve these symptoms is not a solution because they only address the symptoms leaving the underlying causes in our body to potentially create longer term health issues. 


Worse, because meds allow us to ignore our body’s SOS signals telling us it’s out of balance, rather than resting and taking care of ourselves, we’re able to push ahead, get further run down and extend the life of the cold.  And because meds are toxic, they cause gut/GI health disturbances which can contribute to a further weakened immune system. It’s ironic, isn’t it, that those things we take to make us feel better can increase the likelihood of us getting sick and even sicker in the future?  

Here are my 5 fave natural ways to manage cold and flu symptoms and reduce the severity and duration of your cold or flu once it’s come to roost. And the best part? These same suggestions strengthen your immune system and can reduce or eliminate the likelihood of getting sick in the future. 
​

• Short on time? Speed read for the basics in bold.
• Don’t have a spare minute? Click HERE for a one-page printable checklist.
• Click on bolded, green links to explore more. ​

 1 Chiropractic Care


During the 1918 flu epidemic, flu patients that received chiropractic care survived much more readily than those that didn’t.
​
Matthew McCoy, chiropractic journal editor says, “These results are not so surprising given what we now know about the interaction between the nervous system and the immune system. We know that chiropractic has beneficial effects on immunoglobulins, B-lymphocytes (white blood cells), pulmonary function and other immune system processes.”

 In 2005, a landmark study published in the Journal of Vertebral Subluxation (JVSR) found evidence that chiropractic care can reduce oxidative stress in the body.
Oxidative stress is the damage that occurs when free radicals outnumber the body’s antioxidants. Oxidative stress damages all body cell components: proteins, lipids and DNA


Magen’s Reco:
Find someone you trust and see them 1-2x a month until you’re feeling well. Shoot to get in for a tune up every 4-6 weeks minimum for maintaining optimal spinal health.
Not for you, or isn’t affordable? Do 1-3 Yin Yoga stretches daily to maintain spinal health and overall health. Follow this simple routine for 30 days.  Then repeat.

2 Hydrate with Nutrient Dense Liquids


Fluid helps your body to flush bacteria and viruses from your system.In addition, when properly hydrated, you’re less likely to crave processed food and sugar, which weakens the immune system and helps bacteria grow.  There are many benefits to a three day “fast” or, as I like to recommend, a mostly liquid protocol to help the body get, and stay, well.   

Magen’s Reco:
Spring water or Reverse osmosis filtered water  


Make a powerful, tasty tonic to stave off the carb cravings and satisfy the sweet tooth. Here’s how:  add 2-3 drops of Peppermint Essential Oil and 2-3 drops of chocolate stevia to (tea temp) water. 


Green, black or herbal teas (no caffeine after 11AM please) - “Both green and black tea are rich in antioxidants, including the immune-boosting antioxidant L-theanine. Cardiff University researchers also found that hot drinks (and especially chicken bone broth*) can ease sneezing, sore throats, chills, and tiredness.” -Dr. Axe  Fav black tea, Organic Puerh


Organic Green Juices - 16-24 oz per day of low sugar (less than 7 grams per juice) fresh, raw, green juices with kale, spinach, lemon, ginger… DIY or Grab n’ Go.


Organic bone broth:  Research shows chicken soup calms congestion and mucous. Thank cysteine, an amino acid in chicken that helps thin mucous in the lungs to calm your cough and stuffed up nose. Bonus: A study published in the journal Chest shows that the soup doesn't have to be homemade to be effective: supermarket brands work too.”   Add your fav veggies, fresh herbs and clean, humanely raised protein for a perfect hearty soup. Or get the outstanding healthy benefits of bone broth by adding bone broth protein powder to your AM breakfast shake. 

3 Be Sure To Get These Key Vitamins and Minerals

There are a number of vitamins, minerals and plants that will naturally boost your immune system. Keeping your immune system healthy is the most effective way to prevent or fight off a cold or flu.

• The best sources for many vitamins and minerals start with vegetables that are grown locally. In addition, include organically wild salmon and only organic grass fed meats. And don’t forget to include healthy oils.  My personal fav way to get the most nutrient, antioxidant-rich produce  everyday is add low sugar, organic green juices, with lemon and ginger, to your diet.

 

• When you choose nutritional supplements, be sure they’re high quality, bioavailable, and free of additives, fillers, and other synthetic ingredients. For a complete list of my fav brands and protocols go to…[insert link to my online dispensary/instructions for login]  

 

• Whenever possible, cut up your vegetables as close to the time of eating them as you can. I recommend you eat them raw, or saute lightly in grass-fed butter.  And steaming is always preferable to boiling. Most importantly however, is making sure you get your veggies.  If you are short on time,  wash, cut and pre-bag those veggies at the beginning of each week so they are definitely a part of your diet. .  

Here are my fave with when and how to’s:   

​Colloidal Silver

Next to Essential Oils, this is my latest fav tool in the natural healing toolbox.   

The below is an excerpt from a blog about Colloidal Silver from my fav and frequently quoted Dr. Axe:

By having a direct effect on cellular respiration, colloidal silver benefits the body in numerous ways. There are, however, eight proven healing properties that I consider to be particularly supported by the medical literature.

• Antibacterial First, colloidal silver’s ability to control antibiotic-resistant superbugs is astonishing. While employed at UCLA Medical School in the 1980s, Larry C. Ford, MD, documented over 650 different disease-causing pathogens that were destroyed in minutes when exposed to small amounts of silver. (6)

 

• Colloidal silver, unlike its modern prescription antibiotic counterpart, simply doesn’t create resistance or immunity in the organisms that are killed by it. This point cannot be emphasized enough, especially in light of the Centers for Disease Control and Prevention (CDC) recently reporting that more than 2 million people in the U.S. suffer illness every year as a result of antibiotic-resistant infections and 23,000 die from these infections. (7)

 

• Antiviral Colloidal silver benefits can be experienced as an anti-viral for HIV/AIDS, pneumonia, herpes, shingles and warts. Dr. Martin Hum, from the Institute for Optimum Nutrition, lists colloidal silver as one of the natural remedies to stop viruses fast. (10) Colloidal silver suffocates the virus and can even reduce the activity of the HIV virus in AIDS patients. There are also numerous anecdotal accounts of colloidal silver’s efficacy against the hepatitis C virus.

 

• Anti-Inflammatory Colloidal silver is also a fantastic anti-inflammatory remedy. Case in point: Researchers at the National Institutes of Health (NIH) studied the effects of inflammation after being treated by colloidal silver; they found that the inflamed skin of pigs treated with silver experienced near-normal skin after 72 hours, while other treatment groups not treated with silver remained inflamed. (11) Research is beginning to reflect what many people have already known anecdotally for years — that colloidal silver can reduce swelling, speed healing, and boosts cell recovery!

Magen’s Colloidal Silver Reco

• Adults:  1 teaspoon, place and hold under tongue for 30 seconds, then swallow.  Children 4 years & older: 1/2 teaspoon.  Guidelines:  Already feeling sick:  7x  daily. Symptoms first appearing: 3x daily Targeted immune building:  3x  daily. Good health maintenance: 1x daily.   ​

Garlic

• Garlic has antibiotic and antibacterial properties. In a recent study, people that took a garlic supplement for 12 weeks got, on average,  60% fewer colds than those who didn’t and they recovered faster if they did get a cold.
• Magen’s Reco: The most potent way to take garlic is to swallow a raw clove. I like to keep a bag of organic, peeled garlic cloves. They come in little pouches with 10 each so you can open one pouch a week. And they are just the right size cloves  to allow you to bite down (just once, to release the allicin,) then swallow with water, like a pill. Too stinky for you? Garlic capsules or tablets are fine too. :) And of course, add it liberally to any and all dishes! 
  
  
• Cold coming on? Take up to three raw cloves or six capsules a day. Bite into the cloves and then swallow whole. For a healthy immune system take one clove or two capsules regularly.​

​

​Oregano Oil

• 2-3x  day put 4 drops in small shot glass of water or take 2 capsules 2-3x per day. See below for how to use in my cold care shot. ​

​

​Baking Soda

• Baking soda, or sodium bicarbonate, is derived from a naturally-occurring mineral. It may be used to combat a whole host of disorders and works by decreasing acidosis in the body.  
• In the early 1900’s, Dr. Volney Cheney found that baking soda helped reduce flu symptoms and greatly reduced the risk of contracting the flu to begin with. He began using bicarbonate of soda to treat colds and flu and found that “in many,  many instances, within 36 hours the symptoms would have entirely abated.”

 

• Cheney also claimed that those who took daily doses of baking soda on his advisement reported that they were among the few that didn’t get the flu when it rampaged through their schools.​
• Dr. Walter Bastedo reported that sodium bicarbonate soothes mucous membranes and dissolves thick mucus​.​
• To treat cold or flu, dissolve ½ teaspoon of baking soda in water 6x   day on the first day symptoms present, 4x  day the second, and 2x on the third.

​

​​Vitamin C  

​It has long been understood that vitamin C benefits your immune system and plays a large role in your body’s ability to fight off colds and viruses.

• Foods: Kale 1 cup: 80 mg (134% DV): Brussels sprouts ½ cup cooked: 48 mg (80% DV): Broccoli ½ cup cooked: 51 mg (107% DV)

 

• Supplement form: Take 1000 mg of Vitamin C 3 x day to fight a cold

​

​Vitamin D

• “Vitamin D is produced in the body by sunlight and regulates the expression of over 2,000 genes, including those of the immune system. Recent research has found that low vitamin D levels are linked to higher rates of cold, flu and respiratory infections.​ ​Most MD's will include a Vitamin D level test with your blood work. Make sure you know where you stand before going into the Winter season.” - Dr. Axe  
• Many physicians believe that current recommended daily amounts of vitamin D are far too low, and that ​up to ​​5,000-10,000 ​per day is good. Be sure your D has Vitamin K for max absorption. ​​

 

• To treat cold or flu, take 2,000 units per kilogram of body weight once a day for 3 days.

 

• For maintenance, I recommend 2,000 IU 2 x daily.

 
Get outside in the sun and fresh air for 20 minutes daily or buy a high tech sun lamp for your desk. Especially good if you suffer from mild or severe depression.

4 Essential Oils
​
Magen’s Reco:
Thieves is my fav go-to for shielding me from germs - especially on planes, subways and other confined spaces. I keep a bottle in my bag at all times and apply directly to my hands then raise towards my face and take three deep breaths. Safe for kiddos as well. If you only get one essential oil, get THIS one.

• Clove – Clove is an antibacterial, antifungal, anti-infectious, and antiparasitic.It’s also a strong antiseptic, antiviral, and an immune stimulant.

• Lemon – Lemon promotes health, healing, physical energy, and purification. It is an antiseptic and it is great for the respiratory system
• Cinnamon Bark – Cinnamon is a powerful purifier and oxygenator, and it has been shown to enhance the action and activity of other oils.  It is antibacterial, antifungal, anti-infectious, anti –inflammatory, antimicrobial, antiparasitic, antiseptic, antispasmodic, antiviral, and an immune stimulant.
• Eucalyptus Radiata – There are many types of Eucalyptus oil (that’s why it’s always helpful to be familiar with the Latin names of the oils- so you can be sure you are getting the right oil you need), but this one has a strong antiviral effect on the respiratory system, as well as having antibacterial, anticatarrhal, and antiseptic properties.
• Rosemary Cineol – Rosemary is antiseptic and anti-infectious

Essential Oil Cold Care Symptom Relief

• Migraine headache relief: Lavender oil and peppermint oil- combine 2 drops each of and apply to temples.
• Reduce cough or sinusitis: Eucalyptus oil- put a few drops into steaming hot water or a diffuser. Inhale to help clear the nasal passage.
• Improve digestion; Ginger oil, peppermint oil and fennel essential oil supports digestion, and helps heal a leaky gut.
• Bronchitis and asthma remedy: Make a homemade vapor rub by combining 2 drops each of eucalyptus and peppermint or 3 drops of  Living Young R.C. Oil and coconut oil. Rub on your chest and neck. Or diffuse 3 drops RC Oil.
• Improve concentration: Bergamot, grapefruit or peppermint oil. Inhale or put 1 drop of each in essential oil diffuser to increase concentration during the day.
• Energize your workout: Peppermint oil - 1-3 drops on tongue or inhale before a workout to reduce fatigue. Bonus:It freshens breath and reduces cravings!
• Reduce fever: Add 1-3 drops of eucalyptus, peppermint and lavender to a cool cloth and sponge the body.
• Boost immune system: 2-4 drops in a carrier oil and rub on the bottom of your feet before flying on a plane. And 1 drop in palms and rub hands together before using the loo.
• Achy muscle rub: R.C. Oil, 3-4 drops or mix eucalyptus, wintergreen and cypress with an unscented lotion or coconut oil and apply to muscles.
• Improve allergies: Rub frankincense and lavender on your palms and inhale deeply to relieve itchy eyes and throat.
• Reduce back and neck pain: R.C. Oil 3-5 drops + 1T coconut oil, or combine 2 drops each of peppermint, cypress and ginger oils with dash of cayenne pepper and 3 T coconut oil for a DIY rub.

​
Combine Foods & EO’s with My Fav Cold Care Shot

• ¼ cup filtered water
• Juice of 1/2 lemon (vitamin C)  
• 1 clove garlic  
• ¼-½ piece of ginger (antibacterial. reduces inflammation, supports joints, improves digestion and relieves nausea) or 2 drops Ginger Oil
• 3  drops Oregano Oil
• 3 drops Frankincense Oil
• 1-3 drops of stevia
• Blend on high 30 seconds and shoot it back quickly.    

Take 3 x Day when feeling symptoms or sick. Note, do not ingest oregano and Frankincense oils for more than 30 days in a row. Use 1x day for healthy immune function.  

5 Manage Stress
The reason you see this listed in all my recommendations is because of how critical it is to your overall health. So here it is again.

• Breathe: Good news, the simplest relaxation has been found to increase immune system cells. And meditation has been found to improve immune function. Chronic stress, on the other hand, has been found to increase both the risk and duration of cold and flu substantially.  

Simple, six-count nasal breathing is still my fav,  most accessible meditation and what I use in my MInd Body RE BOOT Programs. Inhale and exhale six counts through your nose.

Working all day in an office, in front of a computer...simple as it soundsdo this:  commit to stepping outside for five each day. Set a timer and start deep breathing as you stroll around the block.

• Epsom Salts Baths

• Sleep

411 ON FLU SHOTS = NOT RECOMMENDED

Along with countless respected MD’s and holistic health care practitioners, I  do NOT recommend you get a flu shot as a preventative measure for the flu. And I quote one of my fav Functional Medicine doctors, Dr. Axe  “These vaccineseducate your immune system in an improper and unnatural manner and often contain dangerous chemicals and preservatives.”


Cold Care Checklist 

• Avoid Sugar
• Get rest/8-10 hours of sleep per night
• Clean Air: Hepa Air Filter  / Essential Oil Diffuser
• Full Spectrum Light:  Vitamin D Light Therapy Lamp Splurge = Sunlighten Sauna

• Appointment with osteopath or other fav body worker
• Appointment with Dr. to check your Vitamin D levels and key immune health tests.
• Selection of high quality teas for home, travel bag and office. MB Tea Selection
• Organic bone broth
• Daily Deep breathing
• Epsom Salts
• Essential Oils: Peppermint - Tea tree - Frankincense - Lavender - Lemon  OR  Essential Oils Starter Kit with Diffuser  
• Nutritional Supplements: Colloidal Silver Spray

Find my hand-picked, essential kit of Cold Care supplies HERE on Amazon.com.

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​Here's everything you need to have a healthy holiday mind and body: from my 7 fave ways to keep you on track to my  MUCHO, healthy, low carb alternatives to your fav T-Day drinks and dishes and Conscious Communication guide. LMK what works for you! And happiest, healthiest holidays to you and your loved ones. 

7 fave ways to keep you on track during the holidays!

Be mindful, gracious and grateful:  

• Watch your thoughts, choose the ones that bring you peace. Focus on what’s right. Share it/practice giving thanks!   
• Thank your food too. The way you think about your food makes all the difference. Bless everything you eat. Don’t worry about calories and do not think of anything as “bad” or “cheating.” Think of it as “fun” food and bless everything you eat. Attitude is everything. Enjoy yourself. You will be more motivated to go back on your regular plan the next day if you did not feel deprived.
• Ask yourself before you say anything if you want to be right or create peace.   

1.Hydrate! Have your low sugar green juice/protein shake with MCT oil only that day 

2.Move! Do a HIIT upon rising to get in good frame of mind. Take a long Finish the day with a set of squats,

3.Fill up on lowest carb options: the meat (turkey, ham, etc) and the low carb vegetables (salad, spinach etc).

4.Remember to eat slowly deep breathe and chew well.  

5.Avoid ALL grains // Skip the stuffing, breads, and high sugar/carb desserts and vegetables.

6.Bring your own alternative: a  bread, side dish, or dessert from my selection. If you can not bring your own, stick to the basics, just eat more of that.
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7.Use coconut charcoal capsules: 1 before first bite or drink  + 1 for every alcoholic drink + 2  after last bite/sip + 2 upon rising.
  
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Healthy T-Day Menu // Low Carb Recipes for your favs
How to make any recipe healthier:
Meat: Remember to use only grass-fed, gmo-free and organic whenever possible.
Cheeses: make them grass-fed, raw as well whenever possible.
Instead of bread crumbs // Use ¼ cup of almond meal
Instead of mashed potatoes // Mashed cauliflower
Instead of sugar // Monkfruit in the raw


Cocktails
Pumpkin Pie Martini from All Day I Dream About Food
Low Carb Cranberry Juice from Fluffy Chix Cook
Cranberry Ginger Mulled Wine from All Day I Dream About Food
Pumpkin Spice Hot Buttered Coffee from Healthy Living How To
Organic wine if going to drink

Appetizers
Cheddar Cheese Straws from All Day I Dream About Food
Low Carb Sausage Rolls from Up Late Anyway
A very Italian style Antipasto: Appetizer tray  Skip the cheese if you are dairy-sensitive!!
Roasted Asparagus Wrapped in Ham  This would be an easy finger food to pass around before dinner

Fav Turkey Recipes
A must read post to bake the perfect turkey: 17 Thanksgiving Turkey Mistakes Everyone Makes
A great keto-bacon-lover recipe: Bacon Blanketed Turkey (skip the root veggies or give them to a non-keto guest!)
Mushroom and Sage Rolled Turkey Breast from All Day I Dream About Food
Smoky Paprika Bacon Wrapped Turkey from Cooking on the Weekends
Dry Brined Turkey from That Skinny Chic
Adobo Butter Turkey from Nutmeg Nanny
The Best Roast Turkey from Bakeaholic Mama (Paleo and Whole 30)
Garlic Aioli Roasted Turkey with Lemon Parsley Au Jus from Epicurious
Roast Turkey with Wine and Herbs from Barefoot In the Kitchen
Beer Brined Turkey from The Beeroness
Herbed Mayonnaise Roast Turkey from Nutmeg Nanny
How to Smoke a Turkey from Foodie with Family
Citrus and Herb Butter Roast Turkey
Mayonnaise Roasted Turkey from She Wears Many Hats
Turkey Breast Roulade with Grain-Free Herbed Stuffing
Easiest Thanksgiving Turkey from West of the Loop
Flavor Injected Herb Roast Turkey from Yours and Mine are Ours
Duck Fat Turkey Breast with Green Onion Puree
Porchetta Style Roast Turkey Breast form Bon Appetit
Oven Roasted Cajun Turkey from Sassy Southern Yankee
Roast Turkey Legs from Vodka and Biscuits
Garlic Herb Bacon Wrapped Turkey Breast from Whitney Bond
Crockpot Turkey Breast from Chelsea’s Messy Apron (skip the carrots)
Dry Brined Orange Rosemary Turkey from Flavor the Moments


Gravy
This is a great post about making gravy: How to Make Low-Carb Gravy
How to Keto-Vivica - modify it: DO NOT use corn starch or any other flour.
Your best option for gravy thickener is:
Psyllium Fiber Excellent thickener. Tip: make sure you do give it time to expand before adding more, or you will end up with a rubber ball gravy!

Stuffing
Gourmet Stuffing - The Nourished Caveman
Sausage Stuffing YUM! (skip the parmesan for dairy-free option!) Food Network
Shrimp and Bacon Dressing To make it low-carb use coconut flour instead of tapioca flour.
Southern Cornbread Stuffing from Buttoni’s Low Carb Recipes
Grain-Free Paleo Biscuit Stuffing from Deliciously Organic


Sides
Sour Cream & Cheddar Mashed Cauliflower from All Day I Dream About Food
Twice-Baked Spaghetti Squash from A Sweet Life
Delicata Squash and Sausage Gratin from Kalyn’s Kitchen
Hazelnut Roasted Brussels Sprouts from All Day I Dream About Food
Caramelized Brussels Sprouts with Browned Butter from A Sweet Life
Butternut Squash & Cauliflower Casserole from A Sweet Life
Green Beans with Creamy Mushroom Sauce from A Sweet Life
Green Bean Casserole from Peace, Love and Low Carb
Sweet Potato Casserole from Maria Mind Body Health

Bread and Biscuits
Cheddar Jalapeño Cauliflower Muffins from I Breathe, I’m Hungry
Garlic Parmesan Biscuits from Satisfying Eats
Cranberry Jalapeño “Cornbread” Muffins from All Day I Dream About Food
Mile High Keto Biscuit Mix from Fluffy Chix Cook
Cheesy Skillet Bread from All Day I Dream About Food

Desserts
The Ultimate Low Carb Pecan Pie from All Day I Dream About Food
Pumpkin Chai Mug Cakes from I Breathe, I’m Hungry
Pumpkin Gooey Butter Cake from Healthy Indulgences
Chocolate Pecan Pie Bars from All Day I Dream About Food
Pumpkin Roll with Cream Cheese Filling from No Bun Please
Gingerbread Pumpkin Bars from Healthy Living How To
Maple Walnut Creme Brûlée from Bob’s Red Mill
Crustless Pumpkin Pie Dairy free option: Use coconut cream instead of cream -Nourished Caveman
Pumpkin Pie Pudding - Nourished Caveman
Pecan Pie
Fudgy Macadamia Chocolates  (These will be the highlight of the party) -Nourished Caveman

OR

Order from Paleo On the Go!


Practice Conscious Communication

Other resources:
Travel Well Tips
Healthy Snacks
No hangover






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