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“I wish I could exercise and eat healthy but I’m just so busy with (fill in the blank).”Sound like something you’ve said or heard before?I’ve heard some variation of this phrase time and time again and although it’s not the same excuse each time, they each have something in common.. it’s JUST an excuse. Usually to distract from the real reason of why that person is putting off exercise and eating healthy —> they don’t really want to that bad.The truth is: we make time for things that are important to us so if exercising and eating nutritious foods is important, we make it happen!Some people just have a natural drive to exercise and eat healthy and it comes easy because they enjoy it. For others it seems like a chore and can take drastic news about their health to force them to start exercising and eating better. My advice- don’t wait until you’re forced to exercise in order to FIX your health. Start making it a priority NOW to prevent that from happening.No matter how busy our lives are, I guarantee we can all make time for some sort of movement each day. Go for a walk or bike ride, stretch while you watch TV, dance while you cook, try out a yoga or zumba class, workout at home for 30 minutes before work, etc.As for eating healthy, it doesn’t need to be complicated. Start simple by swapping sugary drinks for water or zero calorie drinks. Don’t focus on all the foods you “can’t” have, but rather the foods that you can ADD in like fruits, veggies, & whole grains!If you’d like more tips on exercise, nutrition, or how to create a healthy lifestyle shoot me a message!

Brook Elwart- B.E. FIT

belwart1023@gmail.com

Stress

We all have it

We all have different forms of it within our lives

And we all respond or handle it very differently

The good thing is that our bodies are wired similarly, so the common recommendations for stress management typically work with most bodies and lifestyles. How we all physically respond to stress is typically the same, but the differences come in with how we express or cope.

When your body is going through high stressful times or situations it gets put into the fight- or- flight response. Your nervous system responds by releasing a large amount of stress hormones, also known as adrenaline and cortisol. This goes back to primal days of emergency reaction of survival. These hormones cause an entourage of reactions within the body. Your heart rate will be pounding faster, your muscles get more tense and tight, blood pressure rises, you are not having slow & steady breathing and your five senses become very sharp on high alert.

I am sure you can see how if your body is in this state for too long it can be very damaging. Your heart is a muscle, with high blood pressure and high heart rate, it will become tired. With short breathing you are going to have lower oxygen levels. Your tense muscles will cause muscle fatigue after too long. Not to mention the damage done to your adrenal glands from over production and usage.

Good news is there are plenty of things to do to help alleviate the physical responses which will improve your overall quality of life.

1. MEDITATION/YOGA. Learning to consciously slow your breathing down and take deeper breathes will not only help increase oxygen levels but also aid in lowering your heart rate and possibly blood pressure. I think the greatest benefit of yoga is the practice of mindfulness with your body.
2. Magnesium. Magnesium is also used for a natural muscle relaxer which helps the muscle tension. Under high stress magnesium is released from blood cells into blood plasma. This can lead to a magnesium deficiency. You will be filling your magnesium needs in addition to decompressing your central nervous system and muscles.
3. Acupuncture. While stress activates the sympathetic nervous system acupuncture can stimulate the parasympathetic nervous system which is the relaxation response.
4. Kava. Kava has been used for centuries in the South Pacific as a medicinal remedy from skin irritations or wounding’s to social gatherings and an anti-anxiety/stress reliever. Ingesting Kava helps activate a quick relaxation within the body.

none of these statements are evaluated by the FDA and you should always consult a primary caregiver before using these recommendations.

Written by: Holistic Nutrition Health Coach Lili Conner

People often come into the “Rebekah’s” expressing discomfort with nerves, muscle cramping, restless leg syndrome, headaches, or their children having issues concentrating with schoolwork. Upon digging deeper, I find myself leading them over to the Magnesium section. How can one mineral supplement help with all these misalignments? Let us dive in and break it down. Why is Magnesium a raving supplement these days?

Magnesium is necessary for over 300 different enzymatic reactions within the body. Homie say what?! Magnesium is essential for DNA production, protein synthesis, bone growth, regulating muscle and nerve function. Even blood sugar and pressure regulation. It is classified as a macro-mineral, along with calcium, chlorine, phosphorus, potassium, sodium, and sulfur. The body requires lower levels of micro minerals and higher levels of macro minerals. It makes sense why Magnesium can alleviate discomforts associated with those areas when deficient. Simply adding a magnesium supplement to your daily regimen, may relieve your nerve, muscle, or even digestive issues.

So, how do you know if you are deficient in magnesium? Some things to pay attention for would be persistent nausea, fatigue, consistent muscle cramps, or nerve issues. Given the stressors we are encountering due to a global pandemic, our children returning to school and shifts in our daily routines, stress and anxiety are affecting us all. Magnesium may just be what you need to take the edge off and allow your central nervous system to heal. Serotonin is the “feel good” chemical. If you are too low in magnesium it has been linked to reduced serotonin levels.

Magnesium is also known as a natural “laxative”, which I use that term loosely. There are different forms of magnesium. Magnesium citrate is commonly known as more of an assistant with digestion than the other forms, citrate is an osmotic laxative. I urge you to research the different forms to find which form and delivery system would work best for you and your lifestyle.

Lastly, magnesium helps aid in many enzymes that control nerve cell function. Which will help improve memory, concentration, and learning. Who could not benefit from that? Whether you are a momma at home being the main educator, or a gym rat looking for better muscle recovery. Best of health to you and your family!

Check out my favorite magnesium supplement @ http://rebekahspureliving.com/product/natural-vitality-natural-calm-8oz/

Written by: Holistic Health Coach Lili Conner