Wellness Beets Episode #7: Stress Management, Cooking Fats, and Henna

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Brittany’s YouTube              Alex’s YouTube

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Updates
Brittany is heading to Paleo f(x) April 23rd-26th! She’s excited to for a weekend of nerding-out with science minded foodies. Look for her there and introduce yourself! 

Alex’s Nutrient Boot Camp is revving up for its May group! Join in to increase your nutrient density and diversity for 28 days. 


Stress Management
Stress Management is incredibly important for overall health.  Not only does this change the physiology of the body (hormones, messaging signals, central nervous system), but it changes your perspective on the objective things going on in your life. Alex and Brittany share their personal experiences with incorporating mental health practices and how this affected their overall health.

Tools:
►Gratitude Diary app from App Store

For Meditation:
►Headspace app from App Store
►check out: Tara Brach (has podcast as well), Louise Hay (Hay House Podcast), Oprah & Deepak Chopra program (21 day intro program)

 Daily Options:
►long walks
►talking with friends and family
►meditation
►journaling
►epsom salt soaks

Henna for Hair and Colorless Henna Alternatives 

The most basic recipe is to place henna in a bowl, pour in warm water until it’s the consistency of mud, and add in a splash of lemon or lime juice (something acidic). Then let it sit for 30 minutes to 1 hour to let the dye release. Alex usually washes her hair first (soapnut shampoo and this protein packed strengthening shampoo are her favorite), applies the henna, and lets it sit on the hair for a while (kept in place by a shower cap and towel turban) before rinsing out with an apple cider vinegar rinse. Alex highly recommends starting with as little as 15 minutes on the hair, especially if you have a lighter hair, and working up to 1.5 hours (for dark hair and for a greater transformation in color). 

Different additions to the henna treatment will give different results. For all the different goodies for all the different purposes (conditioning, better curls, repair), you can get this free Henna Hair Guide cheat sheet PDF. 

For all the conditioning effects of henna but with less color deposition, you can mix the henna with coconut oil for a glossing effect.  In this case, a shampoo afterwards might be necessary. A great alternative to this is a henna and yogurt nurturing hair mask.

If you’re looking for the conditioning effect of henna but without any color change, there is this recipe.

If you’re looking for a brunette color, you can combine henna and indigo to get a pretty color.

Great information webiste: hennaforhair.com

Alex’s favorite place to buy henna: mehandi.com

 

Food Swap Tip: Replacing Cooking Fats

For all the information on why to swap your cooking fasts and oils, look to Brittany’s Cooking Fat/Oil Guide.

Cooking fats to toss: canola oil, spray oils, any vegetable oils (mis-labeled products are companies trying to hide transfat in their foods) margarine, soybean, corn, and products labeled “vegan butter” or “____ butter”. Anything that’s not real butter, toss it. 

Cooking fats to use are: coconut oil, butter, ghee (here’s Alex’s recipe), lard, bacon fat, duck fat, or olive oil. Check out this guide for help in selecting the Best Olive Oil.  

 

We love questions! Send us yours at wellnessbeets@gmail.com

 

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Don’t forget to sign up for your free Henna Hair Guide cheat sheet!

 

Wellness Beets – Episode 2: What We Eat, Adrenal Fatigue, and Preserving Veggies

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Brittany’s Facebook               Alex’s Facebook 

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Our Current Diets:

  1. Always put whole foods first, as close to the farm as possible. Consider the processing of your food and your digestive capabilities. 
  1. We focus on organic produce and sustainably raised, appropriately fed meats and seafood. You can start out as simply as going to your local grocery store or Whole Foods to look for grass fed meats in the beginning but it’s fairly easy to find a local Food Coop or Farmers Market to make a connection with local farmers.

►Park Slope Food Coop – foodcoop.com

eatwild.com – for help finding a Community Supported Agriculture in your area, sustainable raised meats and wild caught seafood  

  1. We both eat all varieties of vegetables, eggs (smaller quantities for Alex), fish (especially sardines! Here’s why and here are recipes), wild caught seafood, variety of meats, fruit, some white rice, occasional legumes like black beans for Brittany, fermented foods, bone broth (Brittany’s recipe and Alex’s recipe), and lots of healthy fats (coconut oil, lard, bacon grease, butter/homemade ghee for Alex).  We both enjoy dark chocolate (70% or higher) and fruits for dessert. Occasional baked goods. Lots of tea, sparkling water, and Alex likes a cider every now and then.
  1. Brittany avoids dairy because of an allergy, most grains other than rice, nuts and seeds b/c they’re too difficult for her to digest, caffeine because of sensitivity, and soy. Alex avoids gluten (so most grains), moderates eggs, nuts, and dairy. 

We both generally agree on this summary of what to eat, with individual differences for intolerances.

 

Adrenal Fatigue 

Look out for the Adrenal Fatigue Blog Series up on digprimal.com; part 1 is now up and parts 2 and 3 will follow shortly!

How the Hypothalamic-Pituitary-Adrenal axis words and how the system can become imbalanced.  
Common symptoms: fatigue, insomnia, altered energy levels throughout the day, reduced strength/slow recovery from workouts, libido problems, headaches, weight loss/weight gain, skin problems, GI distress.

 

Veggie Preservation: 

►Certain fruits, like bananas, give off ethylene which speeds up ripening.  You can use this to your advantage too by storing foods you want to ripen with them but taking care to keep them away from other fruit. 

►You can wash leafy greens, tubers, peas/green beans, hard fruits ahead of time. Delicate herbs, mushrooms, broccoli, berries should be washed closer to eating. If you’re washing any plants ahead of time, dry them well and wrap in paper towels to absorb extra moisture. 

►If your veggies have gone limp but don’t have any discoloration or growth, use them as stocks and soups instead. 

►If you cut veggies, they’ll lose nutrients faster.  Use a processor or mandoline to make the chopping process easier so that you can do it more times per week. 

►Organic fruits and vegetables and those grown by smaller farms that have less of a chance of depleting the soil will have higher nutrients to start out with.  So even if you lose some, you’ll still have more than you would have with non-organic produce.

Plants lose their nutrients faster or slower so prioritize eating the plants that lose nutrients faster earlier after your shopping trip.

►Sign up here to get the free cheat sheet sent to you.  We suggest keeping it on your fridge for reference! 

►Veggies like carrots and celery can be stored submerged in water in a container in the fridge. 

►Keep herbs in a vase in the fridge, before they go bad, tie them upside to let hang dry in your kitchen then store in mason jars. 

►Freeze hearty greens such as kale and collards in the fridge if you don’t have time to cook them. Place them in a single layer on a cookie sheet to freeze, then store in a plastic freezer bag. 

►Freeze berries and stone fruits in the summer to prepare for winter. Store in plastic bag in freezer.

►Ferment vegetables to make sauerkraut or kimchi – it’s a very easy process and really only requires some salt and sugar. Use this base recipe for guidance but you can add in all sorts of veggie combinations for extra nutrients.

 

We love questions! Send us yours at wellnessbeets@gmail.com

 

Did you enjoy this podcast?

If so, please leave a review for us in iTunes and subscribe to get the latest episodes!

We are super grateful for you helping us get the word out!