Monthly Archives: April 2020

April 1, 2020

AU NATURAL

Self Care During COVID-19 

Now more than ever, it is important for everyone to have a spiritual ritual. That doesn’t necessarily mean a religious connection, rather, a grounding sense of being. It is and will be extremely impactful for you to take a moment of peace, sit still, and delve deep into your thoughts and emotions. It will serve as a harmonizing exercise that can bring a sense of calm to your life.

Sometimes we don’t know how to quiet the mind or get ourselves into a space of gratitude for what we have daily. That’s why I want to leave you with what works well for me.

One thing that I recently started doing is nighttime meditation. In the beginning, it was hard for me to meditate for longer than 2-3 minutes without feeling antsy. However, as the process of meditation became more natural, I’m now able to do it for about 15 minutes. I can definitely say that it has had a profound impact on how I view the world as a whole.

Enjoy this guided meditation from Calm. I hope this brings you some peace of mind. Take a few minutes to just listen to the message and be grateful for all that we have.

April 1, 2020

WELLNESS CORNER

Black Spruce Respiratory Chest Rub 

What we know about COVID-19 is that it attacks our respiratory system. Besides strengthening our immune systems, we must protect our respiratory system as well. Black Spruce Essential Oil is rich in monoterpenes that give this oil its anti-inflammatory and analgesic, mucolytic & respiratory therapeutic effects.  

Black Spruce Essential Oil  is antiseptic and expectorant and therefore is ideally used for many respiratory issues. It is an ideal remedy for many lung ailments such as asthma and bronchitis especially when used in an inhalation blend.


It can be used in diffusers, since it is known as an airborne deodorizer and decongestant. It can also be used in salves or creams for the same respiratory benefits. 

 According to Dr Kurt Schnabelt, Black Spruce is also known to strengthen and support the adrenal glands during times of stress and fatigue.  This supports the fact that Black Spruce is not only calming and sedating, but uplifting as well. During these times a little Black Spruce is exactly what we all need in our lives.  Try this recipe out and let me know what you think.

Black Spruce Essential Oil Recipe for Respiratory Problems

For a chest rub, combine 8 drops of Black Spruce, 7 drops of Eucalyptus Radiata and 5 drops of Roman Chamomile with 100ml of a fragrance-free base lotion. Once made, apply it to the chest and upper back at bed time.

                                        


 

 

 

 

 

This blend can be used in a very warm bath – a lovely way to naturally inhale the blend of oils. Add the oils to a base oil such as Jojoba and add 6 to 10 drops of the blend to your bath. Make sure that the bath is at your desired temperature first. Close the bathroom door and allow yourself to relax in the bath for at least twenty minutes.

A word of caution

Before using Black Spruce (or any of the Eucalyptus oils) for respiratory problems such as asthma, take a sniff of the oil from the lid of the bottle. If you find that this makes your chest feel constricted, it would be best to choose another oil such as Cedarwood or Frankincense. Do this test on any of the oils mentioned. If your chest feels less tight, then the oil will be okay to use in your blends.

Where To Buy It?

Black Spruce, Eucalyptus and Roman Chamomile can all be found on my doTerra store – click here to take a look. DoTerra is an essential oil company that specializes in the practice of holistic wellcare through the use of aromatherapy. DoTerra oils are some of the absolutely best quality oils you can find. 

Let’s all come together and find ways to stay healthy during these tough times!

 

April 1, 2020

MORE THAN A DIET


Beating Anxiety During COVID-19 

I’ve said this time and time again – these are tough times. The unpredictable days ahead are definitely getting the best of our emotions. With that being said, ANXIETY is at an all time high.  This pandemic of coronavirus leaves us feeling isolated, unsure, and to some extent feeling a sense of hopelessness. This is definitely a time where the only thing to do is rely on government officials and doctors. As we all know, social distancing is a MUST. As long as we are doing our part to keep ourselves and our loved ones safe, then that in itself should be enough to give us some peace of mind.

What can we do to make these frustrating times less frustrating?

Tackling our NEW NORMAL is key. Although it can be crazy getting used to, it’s not impossible.   Simply acknowledging that your emotions can shift from morning to night is a normal feeling. It’s okay to not understand everything that you are feeling right now.  Embrace that and know that there are a number of things we still have control over.

How to manage your anxiety?

Self care is displayed in more than one way and it can be different for everyone.  One of the most important things on our mind should be how can I boost my immune system.  You already know that your immune system is your body’s best defence against flus, colds and viruses.

Staying active and remaining calm / unagitated is exactly what you need to do. This is so that when your immune system needs to fight off sickness, it is at its strongest. Anxiety can cause an overactive immune system. Though having an active immune system is good, if you over stimulate it, it can cause a weakened reaction when it’s really needed.

Restorative Sleep

Sleep always seems to be one of our number one defenses. Lack of sleep, sleep apnea, or insomnia are some sleep disorders that can cause internal inflammation by reducing your T-cell count and increasing inflammatory cytokines which makes us more susceptible to illness.

For that reason, try to maintain a regular sleep schedule and keep your bedroom dark and free from distractions. Doing these things enables your body to enter REM sleep.

Healthy Eating

You should be eating a variety of fruits and vegetables to ensure that your body is getting enough antioxidants.  Adding in calming foods, such as flaxseeds, olive oil, fish and spices like, turmeric, ginger, rosemary, and basil, can help to quiet an overactive immune system.  

Avoid inflammatory foods, such as sugar, hydrogenated and trans fats found in processed foods, white bread, rice, cereal. You should also take care to limit the consumption of red meat, and egg yolks.  

Commit to Quit

Quitting all nicotine habits is a MUST.  I won’t get into all the reasons why smoking is bad, however, I will add that smokers have raised white blood cells which indicate elevated inflammation levels in the body.  Once a smoker quits, their immune activity improves within 30 days.

Relaxation Rituals

Deep relaxed breathing exercises and meditation can significantly boost our immune system and reduce inflammation by reducing the effects of stress.  Making time for such practices, like yoga, tai chi, and daily meditation can improve your overall quality of life.

The Bottom Line

I want you to know that Sleek Physique is always here to support you. By providing you with all this information, I hope to usher you into a world filled with limitless possibilities. That has been and will always be my commitment to you. I wish you well during these times and hope that you find ways to reduce your stress in the days to come.




April 1, 2020

GET MOVING

No Equipment Indoor Exercises 

Gym closures are no reason to not accomplish your healthy living goals. No equipment in your house? No problem! No space to do a workout routine? Don’t sweat it! In these videos, I’ll show you exercises that you can do right on your couch or chair. No moving around furniture should be needed. This goes to show you just how much you’re able to accomplish with little to no effort.

During these times, it’s essential to push yourself. It’s easy to get into a funk; feeling like you’re unmotivated or maybe even depressed. Exercise is a way to release all of the negative energy that you might not even know you’re harboring. Besides the common benefits of exercise, the endorphins released are sure to make you feel good and will give you an overall sense of well-being.

So, get off that couch, or don’t, as you watch these exercises you can do right in your living room!

 

 

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April 1, 2020

BON APPETIT

Fermented Food for Your Immune System 

You may have heard of fermentation, or maybe not, but fermentation used to be as common a method of cooking as any other. We still use it today to produce many foods and drinks that we love: wine, cheese, kombucha, yogurt, kimchi, and more.

Fermentation comes with a wide range of health benefits. Being rich in probiotics that improve gut health and immunity, fermented food might be key, especially during these times of sickness. As anxiety increases during this time, it is essential to find natural and therapeutic coping methods to aid us in our new normals. Eating fermented foods is a great way to protect yourself while basking in the perks of a healthy lifestyle.  


What is Fermented Food?

Fermentation is an all natural process during which microorganisms, such as yeast and bacteria convert carbohydrates (like starches and sugars) into alcohol or acids. The alcohol or acids serve as natural preservatives, leading to the trademark tart flavor that is present in all fermented foods.

I know this may seem new to most, but hear me out. With all the amazing health benefits, fermented foods are a must during a time where we’re all trying to stay indoors as much as possible. What’s more, you can even ferment food in your own home Luckily, fermentation is a fairly simple process. 

How To Make It  


1. Find organic produce

Non – organic produce is covered in pesticides which kill all good bacteria as well as bad so it is best to search for organic foods to ferment and to eat in general. A local and seasonal farmers market is always a good choice for this but it is not a necessity.

2. Find a suitable vessel

A Mason jar should do just fine for this.

3. Find a reliable bacterial starter

A bacterial starter is a preparation used to start the fermentation process. A good bacterial starter is a must have since it has to contain capable bacterial strains to fight off threatening and unhealthy bacteria such as E. coli. You may find a ready – made powdered starter online or at a health food store or sign up for a workshop to get a trustworthy starter from an expert.

4. Fill the jars with vegetables, seasoning, starter, and cover with filtered water

The process of fermenting vegetables takes one to two weeks depending on how intense you’d prefer your flavor to be. Ferments are best stored in dark, cool places such as to prevent the bacteria from working at high speed and causing a fizzy explosion. Once the process is done, only open your jar over the sink to prevent any bacterial spills. After you have created your fermented masterpiece, relocate it to the fridge where it will last around eight months.

All in all, what I hope you take away from this is that during this time, we should all be trying new things (since we definitely have the free time). Trying fermented foods might just be what you need to reduce heart disease risk, aid in digestion, help your weight loss, and ultimately, jumpstart your immune system.