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Detoxing with herbal medicine is an ancient process that dates back as far as written history can inform us, predating Roman, Greek, Native American, Indian, and Rainforest Tribal cultures. When viewed through a cultural lens, detoxing becomes less of an opportunity to lose weight and more of a tool for spiritual cleansing and purification. Many cultures throughout time have considered fasting a devotional act, prized for its sacred ability to connect the mind and body to the Universal way. For instance, many native rain-forest cultures have long practiced traditions heavily based on herbal dietas, limpias, and plant medicine ceremonies. Here are a few examples: Dietas Dietas are strict herbal and food diets that can go for seven-plus days, up to months, or even years. These diets are meant to cleanse the body from toxic stagnation, emotional imbalance, and spiritual confusion. Many traditional procedures require these herbal diets to be done in isolation or with very limited sensorial stimulation to really dive deep and get down to the core. The meal plan is very simple—usually free of sugar, salt, oil, gluten, fermented foods, dairy, meat, and alcohol. Limpias Limpias are essential emotional and spiritual cleanses that use fresh herbs in baths and smudges. (For a simplified, modern-day cleanse, keep reading for our summer foot bath recipe using cooling essential oils). Specific fresh herbs and flowers are used for specific people depending on the condition they are looking to heal, whether it's a broken heart, trauma, or physical pain. Plant Medicine Ceremonies Our ancestors relied on nature for all their needs; fresh plants, flowers, and berries composed their daily medicinal routines. For this reason, traditional tonic herbs and superfoods still have a special place within most cleansing regimes. This basic connection to our source grants us the power to heal ourselves and thrive. As we consider herbs to help us detox, debloat and cleanse our minds and bodies, it’s important to remember that detoxing is a very personal experience. It requires you to dive within the deepest parts of yourself and demolish all toxic waste—physical and metaphysical. As such, it should always be done with care, respect, and understanding. For more about the deeper meaning of detox and additional examples of ancient herbal cleanses, keep reading here. The natural rhythm of summer brings infinite possibilities for new beginnings. With autumn inching its way into our consciousness—back to school, back to work, back to packed schedules for so many of us—there’s a nostalgic mourning of the freedom of the warmer months coming to a close, often long before it’s even here. During this time, how many of us are susceptible to premature worrying and anxiety about the future? How often do we look back at our summers and think we could have savored more in the moment? Great uncertainty is common in July and August, but now is a wonderful time to calmly prepare our minds and bodies for the changing of the seasons. This can look like making space for our creative pursuits and manifesting what we want in the upcoming cooler months, reviewing and renewing habits to make an inspired commitment to our overall wellness, and setting the foundation for receiving abundance in all forms by “cleansing” and “detoxifying” internally (mind and body) and externally (physical and energetic spaces). While the negative connotations of present-day detoxes carries a heavy stigma, this is perhaps a misunderstood approach to what cultures around the world have practiced for millenia for the well-being of the individuals and collectives who suffered from diverse ailments and all sorts of built-up excess. This week, we’re taking the “toxic” out of detoxing! Contrary to popular belief, detoxing is not today’s solution to a toxic world, but rather an ancestral practice that has been supported by modern scientific research indicating that plants do indeed support the body’s built-in detoxification systems. With the old and the new wisdom as their guides, herbalists today help to nurture these internal cycles without the harshly depleting detoxes that have come into popularity in recent years. Our herbalists have compiled a list of herbs to debloat, keeping in mind the impact of “heatwave belly” and high temperatures on our gut and other vital organs. All over the world, record temperatures are soaring, so we’re offering this brief guide to herbs that promote better health and combat bloating, upset stomach, and much more. Peppermint (Menta piperita) Well known for its soothing properties for the digestive system, peppermint can also help relax the muscles of the gastrointestinal tract, reducing bloating and gas. Research has shown that its health benefits include supportive abilities like helping with IBS and gut spasms, improving digestion, relieving headaches, and easing muscle pain, among many other mental and physical applications for improving our well-being. And peppermint essential oil offers instant relief from excess heat when inhaled, making it a great addition to your diffuser to cool off any inside space. Ginger (Zingiber officinale) Nature’s ultimate germ, virus, and bacteria buster! Used for centuries to aid digestion, this powerful root also has carminative properties, meaning it can help relieve gas and bloating. Not only does ginger keep your mouth healthy, it also calms nausea, soothes aching muscles, eases the symptoms of arthritis, and can curb the growth of cancer. Additionally, less period pain/menstrual cramps, lower cholesterol, indigestion, and disease prevention—especially high blood pressure, lung, and heart diseases—makes ginger one of the most effective superfoods on the planet. Fennel (Foeniculum vulgare) Fennel seeds are often used as a digestive aid. They also have a carminative effect and can help relax the gastrointestinal muscles. Herbalist tip: chew on fennel seeds after a meal to reduce bloating. Fennel’s bonus medicinal properties include improving immune stomach and gut discomfort, easing menstrual pain, PMS and menopause symptoms, and improving both mood and skin health. Chá de Bugre (Cordia salicifolia) Believed to have properties that can help with bloating due to its potential diuretic effect as well as its ability to help fat metabolism, this tree produces a red fruit resembling a coffee bean. Often roasted and brewed as a tea, Chá de Bugre can also serve as a coffee substitute, hence its “cafe do mato” or “coffee of the woods” nickname. In Brazil, many diet pills and other weight loss aids employ Chá de Bugre because it is said to treat cellulite, fluid retention (edema), gout, cancer, herpes, viral infections, fever, and diseases of the heart and blood vessels. Also used to improve blood circulation and heart function, this healing herb is mostly found in Argentina and Paraguay’s tropical forests. Cranberry (Vaccinium macrocarpon) Research has indicated that cranberries can contribute to promoting digestive health. They are abundant in fiber, which can alleviate symptoms of bloating and constipation. Cranberries help eliminate toxins from the body by detoxing the liver. The liver, which is the largest internal organ in your body, works to support digestion and break down foods that enter your body. According to nutrition specialist Ann Louise Gittleman, Ph.D., author of The Fast Track Detox Diet, healthy liver function is essential to flushing toxins from the body, as the liver must distinguish between nutrients that need to be absorbed in the body and toxins that must be eliminated from the blood. The high antioxidant levels of cranberries assist the liver in its detoxification processes. Chamomile (Matricaria chamomilla) This well-known flower is considered good for reducing bloating due to its anti-inflammatory properties and its relaxing effects on the digestive system. In clinical studies, a blend of chamomile and apple pectin was shown to reduce both the severity and duration of symptoms of diarrhea. Herbalists have traditionally employed chamomile for diverse conditions, ranging from insomnia to inflammation, granting it “star status” among modern-day conventional practitioners and natural medicine professionals alike. More research is needed to solidify some of its promising abilities to reduce and relieve symptoms of IBS, inflammation, and other bloat-inducing health issues. Dandelion Root (Taraxacum officinale) Dandelion stimulates bile production and promotes healthy liver function, which may help reduce bloating and improve overall digestive comfort. Believed to strengthen stomach and bowel movements, it’s no surprise that the root may also help alleviate cramps and absorb nutrients to support regular bowel movements and urination. In herbal medicine, its efficacy is among the most widely respected and employed, thanks to its potent actions on healthy digestive functioning. Garcinia Cambogia (Garcinia cambogia) A large green anti-inflammatory fruit that supports metabolism and sluggish digestive systems, which helps with constipation and bloating. Known for its weight-loss action claims, Garcinia cambogia may not only prevent obesity, lower cholesterol, and triglycerides, this fruit’s extracts also boost the immune system and help prevent ulcers. Hydroxycitric acid (HCA) and lactone, the plant’s main components, also give it the potential to reduce appetite, weight, and fat accumulation. Original post by AnimaMundi Written by Amber White Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 To learn more about how I can help you, schedule a Telehealth consultation today. I provide webcam health consultations for people around the globe. Start Your Health Journey Today!

C-reactive protein is one of the body’s top markers of inflammation. Learn what causes high CRP and how to lower CRP levels quickly and naturally. What to know CRP (C-reactive protein) is a protein made by the liver and is a marker of inflammation in the body. High CRP levels can be caused by various factors such as an acute infection or injury, recent surgery, obesity, and other chronic diseases. Elevated CRP levels are associated with inflammation and an increased risk of health issues like heart disease. There are natural ways to lower CRP levels, such as an anti-inflammatory diet and exercise. Chronic inflammation is a natural part of the aging process, associated with an increased risk of several health conditions.[1] However, in many cases, inflammation may not be readily apparent, and individuals may be unaware of its presence. Fortunately, there is a blood test called CRP or C-reactive protein that can provide valuable insight. CRP is a powerful yet often overlooked blood test that can unleash a wealth of information about your body’s state of inflammation. Let’s explore the significance of CRP and discover natural methods to reduce CRP levels. What is CRP? C-reactive protein, or CRP for short, is a protein produced and released by the liver in response to inflammation. Doctors often perform a CRP blood test when inflammation is suspected. While elevated CRP levels do not necessarily indicate the presence of a specific disease, they can signify various conditions, such as autoimmune disorders, infections, or chronic diseases like obesity, heart disease, and diabetes. Additionally, CRP tends to rise in response to acute stressors, such as after an injury, infection, or major surgery.[2] Basically, CRP and inflammation are closely linked, making it valuable to be aware of your CRP levels and aim to keep them within the optimal range. By measuring C-reactive protein in the blood, your doctor can assess the degree of inflammation in your body at baseline and monitor the effectiveness of any diet, exercise, medication, or lifestyle interventions being implemented. What causes high CRP? What causes high CRP levels, and what should you do about it? There are several potential risk factors for high CRP levels, such as:[3] Smoking Obesity High blood pressure Inactivity Diabetes High cholesterol Metabolic syndrome (a cluster of 3 risk factors such as high blood pressure, high cholesterol, and obesity) Injury, acute illness, or infection Viral respiratory infections such as influenza and adenovirus, or bacterial infections like pneumonia, are most likely to elevate CRP levels. However, it’s worth noting that after infection, CRP levels typically return to normal within approximately seven days.[4] What should my CRP level be? According to the NIH, a normal CRP level is below 1, but ideally below 0.3 mg/dL.[5] Women and older patients tend to have higher levels of CRP. Smoking, obesity, poor sleep, depression, and diabetes can also contribute to elevated CRP levels. If your levels are above this, incorporating healthy lifestyle changes and consulting with your doctor is recommended. How to lower CRP levels If elevated CRP levels are detected, it is crucial to collaborate closely with your healthcare practitioner to devise an optimal strategy to reduce it. While medical interventions may be necessary at times, there are also a number of lifestyle approaches that can effectively support the goal of lowering CRP levels. Embracing these changes can help mitigate inflammation within the body, leading to a positive impact on CRP levels. Anti-inflammatory diet: Consume an anti-inflammatory diet with plenty of fruits, vegetables, whole grains, nuts, seeds, and legumes, as they are rich in antioxidants that help to combat inflammation. Additionally, include fatty fish, nuts, and seeds in your diet, as they are good sources of anti-inflammatory fats. Getting enough dietary fiber may also help. Studies found that a high-fiber diet (over 30 grams a day) may have a positive impact on reducing CRP levels.[6] Exercise: Most of us don’t get enough exercise, but exercising regularly can help reduce inflammation. While intense or strenuous exercise may produce a short-term, transient increase in inflammation, studies have demonstrated that engaging in regular physical activity can lower CRP levels.[7] You don’t need to spend hours a day working out to reap the benefits of physical activity. The Physical Activity Guidelines for Americans recommend that adults aim for at least 150 minutes of moderate-intensity activity per week, along with engaging in muscle-strengthening activities on two days each week.[8] This breaks down to just 30 minutes of exercise on five days a week, making it an achievable and manageable goal. Weight loss: Excess fat tissue in the body can contribute to inflammation and chronically elevated CRP levels. However, taking steps to achieve and maintain a healthy weight via diet and exercise may help lower these levels significantly.[9] Even a modest weight loss of 5-10% of your current body weight offers many health benefits, including reducing inflammation.[10] Not smoking: Another crucial factor in reducing inflammation is avoiding smoking, whether it’s cigarettes or vaping.[11] If you are a smoker, seeking support from your doctor or joining a smoking cessation group can be immensely helpful in your journey to quit as soon as possible. The bottom line If your CRP levels are high, inflammation is likely present in your body. To effectively address this issue, it is crucial to prioritize finding the root cause of your elevated CRP levels and to work closely with your doctor to find these answers. If your elevated CRP levels are linked to a medical condition, always consult with your doctor on the best ways to keep your CRP levels within an optimal range. Author Melissa Mitri, MS, RD Reviewed by Julie Faitg Original articleTIMELINE NUTRITION Discover their innovative productshere Translated into Spanish by Gabriela Ana Holistic Health Coach +34 604 398 948 References ↑Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the lifespan. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0 ↑Sproston NR, Ashworth JJ. Role of C-Reactive Protein at Sites of Inflammation and Infection. Front Immunol. 2018 Apr 13;9:754. doi: 10.3389/fimmu.2018.00754. PMID: 29706967; PMCID: PMC5908901. ↑Landry A, Docherty P, Ouellette S, Cartier LJ. Causes and outcomes of markedly elevated C-reactive protein levels. Can Fam Physician. 2017 Jun;63(6):e316-e323. PMID: 28615410; PMCID: PMC5471098. ↑Melbye H, Hvidsten D, Holm A, Nordbø SA, Brox J. The course of C-reactive protein response in untreated upper respiratory tract infection. Br J Gen Pract. 2004 Sep;54(506):653-8. PMID: 15353049; PMCID: PMC1326064. Markanday A. Acute Phase Reactants in Infections: Evidence-Based Review and a Guide for Clinicians. Open Forum Infect Dis. 2015 Jul 3;2(3):ofv098. doi: 10.1093/ofid/ofv098. PMID: 26258155; PMCID: PMC4525013. ↑Nehring SM, Goyal A, Patel BC. C Reactive Protein. [Updated 2022 Jul 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK441843/ ↑King DE, Egan BM, Woolson RF, Mainous AG, Al-Solaiman Y, Jesri A. Effect of a High-Fiber Diet vs a Fiber-Supplemented Diet on C-Reactive Protein Level. Arch Intern Med. 2007;167(5):502–506. doi:10.1001/archinte.167.5.502 ↑Kasapis C, Thompson PD. The effects of physical activity on serum C-reactive protein and inflammatory markers: a systematic review. J Am Coll Cardiol. 2005 May 17;45(10):1563-9. doi: 10.1016/j.jacc.2004.12.077. Epub 2005 Apr 25. PMID: 15893167. ↑Physical Activity Guidelines for Americans | health.gov. Accessed May 8, 2023. https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines ↑Kawai T, Autieri MV, Scalia R. Adipose tissue inflammation and metabolic dysfunction in obesity. Am J Physiol Cell Physiol. 2021 Mar 1;320(3):C375-C391. doi: 10.1152/ajpcell.00379.2020. Epub 2020 Dec 23. PMID: 33356944; PMCID: PMC8294624. ↑Ryan DH, Yockey SR. Weight Loss and Improvement in Comorbidity: Differences at 5%, 10%, 15%, and Over. Curr Obes Rep. 2017 Jun;6(2):187-194. doi: 10.1007/s13679-017-0262-y. PMID: 28455679; PMCID: PMC5497590. ↑Ohsawa M, Okayama A, Nakamura M, Onoda T, Kato K, Itai K, Yoshida Y, Ogawa A, Kawamura K, Hiramori K. CRP levels are elevated in smokers but unrelated to the number of cigarettes and are decreased by long-term smoking cessation in male smokers. Prev Med. 2005 Aug;41(2):651-6. doi: 10.1016/j.ypmed.2005.02.002. PMID: 15917065. Moon J, Lee H, Kong M, Kim H, Oh Y. Association Between Electronic Cigarette Use and Levels of High-Sensitivity C-Reactive Protein and Uric Acid. Asia Pac J Public Health. 2020 Jan;32(1):35-41. doi: 10.1177/1010539519899777. Epub 2020 Jan 19. PMID: 31955613. Disclaimer The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice.

Building muscle is possible at any age - and is essential for health. Learn how to build muscle effectively via nutrition, exercise, and supplements. What to know Strong muscles are vital for the health of everyone, not just professional athletes. The best ways to build muscle are by eating a protein-rich diet, regular resistance training, and a focus on cellular health. The mitochondria, energy producers of our cells, play an important role in muscle health. Mitopure® optimizes the health of our mitochondria to support muscle strength and performance. A guide to muscle building Building muscle is not just important for bodybuilders and elite athletes, as muscles are a vital aspect of health and fitness for everyone. But if you’re like many people, you may not know how to build muscle effectively and think it’s solely about lifting weights. There are plenty of reasons to prioritize muscle building - it keeps your body strong as you age, reduces the risk of injury, and helps you perform everyday tasks with more ease. Our muscle mass declines at an average of 3-8% each decade, starting at age 30. Then, this rate accelerates after age 60. While this is the norm, you can slow down this loss by focusing on muscle-building habits like proper nutrition, exercise, and supplements that support the health of your muscles at the cellular level.[1] In this article, we’ll discuss the link between muscle mass and overall health and how the mitochondria, our cellular powerhouses, play a role in muscle health. We’ll also share key nutrition and exercise recommendations to build muscle in your 30s, 40s, and beyond. What is muscle? Muscle is a soft tissue, as opposed to hard tissues like bone or connective tissue like tendons and ligaments. Your muscles are what hold you together and facilitate all of your movements, and they control many necessary body functions involved in your day-to-day activities, such as: Enabling you to be mobile and maintain physical balance and stability Walking, sitting, standing, or touching your toes Maintaining proper posture and reducing the risk of injury Regulating heartbeat and breathing Supporting the digestive process Storing nutrients like carbohydrates and amino acids Helping regulate body temperature Playing a role in our vision There are over 600 types of muscle in the human body, categorized into 3 types: 1. Cardiac: This is the type of muscle found in the heart. It contracts to pump blood throughout the body to maintain proper health, blood flow, and blood pressure. Contrary to skeletal muscle, cardiac muscle contractions are considered involuntary, meaning they work without conscious control. 2. Smooth muscle: This type of muscle is found in the walls of various organs and structures, such as the esophagus, stomach, intestines, lungs, uterus, and blood vessels. These muscles are also involuntary, contracting automatically with our conscious control. 3. Skeletal: These are the muscles you’re probably most familiar with, as they form the bulk of the body’s muscle mass. They work with your bones, tendons, and ligaments and enable us to perform voluntary active movements like walking, running, lifting, and other physical activities. Skeletal muscle is considered a voluntary muscle type, meaning you have control over how and when it moves. You have the power to build up this type of muscle as long as you know the right tools to do so! Research is mounting on the importance of skeletal muscle health, in particular for healthy aging. Mitochondrial health is key to muscle health, with research demonstrating that muscle strength and endurance may be amplified when you have more healthy mitochondria - the energy producers of our cells.[2] Understanding Muscle Building Muscle building, also known as hypertrophy, involves much more than simply lifting weights. It’s a complex process that occurs over time through proper nutrition, performing the right types of exercises, and scheduling recovery days to let the results sink in. In order to understand how it all works, let’s dive into a few key terms to know. Hypertrophy Hypertrophy is the technical term for when muscles grow. Specifically, the muscle cells grow in size when the amount of protein synthesis (protein creation) is greater than the amount of protein breakdown. This happens when you increase the number of repetitions and sets in a given workout over time. This type of training requires you to lift at a lower weight but for more repetitions. An example is lifting a weight at 50% of your 1-repetition maximum for sets of 15+ repetitions. Strength training Strength training is exactly what it sounds like - training to build strength. This means improving your ability to move more weight over a given distance. This type of training requires you to lift at a higher weight for fewer repetitions. An example is lifting a weight at 80% of your 1-repetition maximum for sets of 3 to 5 repetitions. Hypertrophy vs strength training: While the two may be used interchangeably by some, they are not technically the same thing. Hypertrophy is typically achieved by performing many repetitions at a lower weight, but strength training requires lifting very heavy weights for only a few repetitions. Performing both hypertrophy exercises and strength training are necessary and beneficial in their own way for muscle growth and health. Progressive overload Progressive overload is when you gradually increase the weight, frequency, or intensity (e.g., the number of reps) in your strength training routine over time. This challenges your body and builds muscle strength. Progressive overload training is necessary for building muscle because you need to increase the stimulus for your body to continue adapting. Muscle turnover Muscle turnover refers to the continuous cycle of breakdown and synthesis (i.e., building up) of muscle in the body. This is a normal process for maintaining a healthy amount of muscle and occurs regardless of resistance training, but resistance training can also help this process. It can be broken down into two key steps: Muscle protein synthesis: The process where your body uses amino acids (protein-building blocks) to build new muscle tissue. These amino acids are either recycled from your existing muscle or found in your diet. Muscle protein breakdown: In this phase, the body breaks down its own muscle protein into individual amino acids. These are then recycled into new muscle proteins, used for energy, or utilized for other purposes in the body. Resistance exercise and adequate protein intake help stimulate this muscle turnover process, facilitating muscle growth. While these habits are crucial to muscle growth, intervening at the cellular level helps spearhead this process in the first place. Exercise for muscle building While all types of exercise are beneficial to health, resistance training is by far the best for building muscle and achieving muscle hypertrophy and strength. Rest and muscle recovery are equally important for optimal results to allow time for your body to repair and rebuild stronger muscles. Training for muscle growth involves strengthening the entire body using different muscle groups. The American College of Sports Medicine recommends 8-10 strength training exercises that target major muscle groups at least 2–3 times per week.[3] How long does it take to build muscle? By following these guidelines, you may expect an average muscle gain of 1–2 pounds per month. Keep in mind that there are other factors, such as your protein intake and calorie intake, gender, and health status, that can influence your results.[4] Nutrition for muscle building For your body to build muscle, it needs the raw materials to do so. Getting enough protein in your diet, specifically your essential amino acids (those you must get from food) and supplements, can all help in this regard. When you consume protein, your body breaks it down into amino acids, which are used to repair and rebuild muscle. While protein is the most essential macronutrient for building muscle, carbohydrates and fats also provide the energy required for your workouts. In general, you should consume 1.2-1.7 grams of protein per kilogram of body weight to build muscle. For a 150-pound person, this would be 81–116 grams per day. Always consult with your doctor or registered dietitian for more personalized guidance here.[5] Quality protein sources include lean meats like chicken, beef, fish, eggs, tofu, dairy, beans, and legumes. In addition, incorporating a supplement like Mitopure® can help improve muscle strength and endurance at the cellular level. Mitopure works by targeting the energy-producing factories in the cell - the mitochondria. What role do the mitochondria play in muscle health and growth As a quick review, the mitochondria are the powerhouses of our cells. They help produce ATP (adenosine triphosphate), an energy-generating molecule from the nutrients we eat. Because of this, our mitochondria help our muscles soak in the nutrients they need to grow and support the energy needed to build them. Just like in the case of muscle growth, the number and quality of our mitochondria also decline with age. But the good news is that you also have the ability to improve your mitochondrial health along with your muscle health through diet, exercise, and supplements. Mitopure® has been shown to improve muscle function in clinical studies by supporting mitochondrial energy in muscle cells.[6] Final Thoughts Learning how to build muscle is one of the best things you can do for your health. It not only improves your health and longevity but enhances your quality of life. With more muscle, you’ll be able to perform everyday tasks with more energy, ease, and less pain. By following a protein-rich diet and strength training regularly, your muscles will thank you. And by incorporating supplements for mitochondrial health like Mitopure®, you’ll be supporting your muscle health at its core - the cellular level. Original article TIMELINE NUTRITION Discover its innovative products here Gabriela Ana Holistic Health Coach Request a free discovery call +34 604 398 948 References ↑Volpi E, Nazemi R, Fujita S. Muscle tissue changes with aging. Curr Opin Clin Nutr Metab Care. 2004 Jul;7(4):405-10. doi: 10.1097/01.mco.0000134362.76653.b2. PMID: 15192443; PMCID: PMC2804956. ↑McLeod M, Breen L, Hamilton DL, Philp A. Live strong and prosper: the importance of skeletal muscle strength for healthy ageing. Biogerontology. 2016 Jun;17(3):497-510. doi: 10.1007/s10522-015-9631-7. Epub 2016 Jan 20. PMID: 26791164; PMCID: PMC4889643. ↑Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689-1697. doi: 10.1007/s40279-016-0543-8. PMID: 27102172. ↑Ribeiro,A.,Nunes,J.,Schoenfeld,B.,Aguiar,A. & Cyrino,E.(2019).Effects of Different Dietary Energy Intake Following Resistance Training on Muscle Mass and Body Fat in Bodybuilders: A Pilot Study. Journal of Human Kinetics,70(1) 125-134. https://doi.org/10.2478/hukin-2019-0038 ↑Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799. ↑Liu S, D'Amico D, Shankland E, Bhayana S, Garcia JM, Aebischer P, Rinsch C, Singh A, Marcinek DJ. Effect of Urolithin A Supplementation on Muscle Endurance and Mitochondrial Health in Older Adults: A Randomized Clinical Trial. JAMA Netw Open. 2022 Jan 4;5(1):e2144279. doi: 10.1001/jamanetworkopen.2021.44279. PMID: 35050355; PMCID: PMC8777576. Disclaimer The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice. Author Melissa Mitri, MS, RD Reviewed by Emily Werner, PhD, RD CSSD

The microbiome, the diverse community of microorganisms that inhabit our bodies, has evolved into a fascinating field of research that reveals an impressive range of effects on our health and well-being. In the midst of this microcosm of microorganisms, interest in probiotics has increased in recent years. What are probiotics and what are their effects? Probiotics are “live microorganisms which, when administered in sufficient quantities, confer a health benefit on the host”. The most commonly used probiotics belong to the genus Lactobacillus , Bacillus , Bifidobacterium , and Saccharomyces . The dose given in probiotic food supplements is always given in "colony forming units (cfu)". This describes the number of living and active microorganisms in a serving in a probiotic dietary supplement. Various potential mechanisms of action for probiotics are known, but the effect depends on the bacterial genus or the bacterial species. Mechanisms include modulation of the immune system, direct interaction with the gut microbiome, support of barrier function, and production of short-chain fatty acids, enzymes, and molecules with systemic effects such as neurotransmitters.(1) How do probiotics affect our health? Probiotics can improve immune function by stimulating B cells to produce IgA. They also influence signaling pathways of pro- and anti-inflammatory cytokines that modulate immune function. Some probiotics like Streptococcus and Lactobacillus can reduce pro-inflammatory cytokines like TNF-alpha and interleukin-6, others increase the production of anti-inflammatory cytokines like interleukin-10 or TGF-beta. In addition, probiotics affect gut barrier function, as some probiotic bacteria increase the production of mucins and tight junction proteins, which are important for maintaining gut barrier function.(2) Probiotic bacteria belonging to the genus Bifdobacterium and Lactobacillus produce lactic acid and acetic acid as the primary end products of carbohydrate metabolism. Various in situ model systems showed that these organic acids lower the pH in the lumen of the gut and inhibit the growth of pathogenic microorganisms. Lactobacillus and Bifidobacterium do not produce butyrate but do so by feeding other commensal bacteria, such as Faecalibacterium the level of butyrate and other short-chain fatty acids in the intestine may increase. This can affect various aspects of physiology and is related, for example, to an improved insulin response.(3) There is growing evidence that the state of our gut microbiome has an impact on mental health. The interactions through the gut-brain axis also give the possibility of using probiotics here. Irritable bowel syndrome (IBS) is a complex disease that can cause a variety of symptoms, such as abdominal pain, bloating, diarrhea or constipation. The exact cause of irritable bowel syndrome is not yet fully understood, but the gut-brain axis is also important here.(4) Studies have shown that Lactobacillus plantarum can help with irritable bowel symptoms such as bloating and abdominal pain.(5), (6 ) The future of probiotics As knowledge about the human microbiome and its functions continues to expand, the future holds a number of potential new probiotic bacteria, such as Roseburia intestinalis , Faecalibacterium prausnitzii , Eubacterium spp ., Bacteroides spp. and Akkermansia muciniphila .(7) These bacterial species have physiological functions not covered by Bifidobacterium or Lactobacillus species, such as the production of the short-chain fatty acids butyrate and propionate.(8) Akkermansia muciniphila has increasingly gained interest due to its health-promoting effects and role in metabolic diseases such as obesity and insulin resistance. For example, in one study in obese and insulin-resistant participants, Akkermansia muciniphila supplementation showed increased insulin sensitivity.(9) The mechanisms of action of probiotics are complex, heterogeneous and mostly bacteria specific and not all mechanisms have been confirmed in human studies. Although many probiotics have been evaluated, there is still a need for a better understanding, particularly explanations for the structure and function of the observed health effects and long-term effects. More clinical studies are needed to confirm the beneficial effects of probiotics in treating specific diseases. (10) Note: This article is for informational purposes only and should not be construed as medical information or instruction. The recipes are for inspiration and are not intended as a therapeutic measure. If you have health problems, we recommend that you contact a doctor or other expert immediately. Author Deniz Inan Article in affiliation with Mybioma Request more information. First free consultation! Gabriela De Pasquale Nutritional Consultation Estepona, Spain +34 604398948 iamgabrielaana.com https://www.mybioma.com/en/the-analysis/#test4 References (1) ME Sanders, DJ Merenstein, G Reid, GR Gibson, and RA Rastall, "Probiotics and prebiotics in intestinal health and disease: from biology to the clinic," Nat Rev Gastroenterol Hepatol , vol. 16, no. 10, pp. 605-616, Oct. 2019, doi: 10.1038/s41575-019-0173-3. (2) C. Mazziotta, M. Tognon, F. Martini, E. Torreggiani, and JC Rotondo, "Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health," Cells , vol. 12, no. 1. MDPI, Jan. 01, 2023. doi: 10.3390/cells12010184. (3) S. Sanna et al. , “Causal relationships among the gut microbiome, short-chain fatty acids and metabolic diseases,” Nature Genetics , vol. 51, no. 4. Nature Publishing Group, pp. 600–605, Apr. 01, 2019. doi: 10.1038/s41588-019-0350-x. (4) E. Simon, LF Călinoiu, L. Mitrea, and DC Vodnar, "Probiotics, prebiotics, and synbiotics: Implications and beneficial effects against irritable bowel syndrome," Nutrients , vol. 13, no. 6. MDPI, Jun. 01, 2021. doi: 10.3390/nu13062112. (5) P Ducrotté, P Sawant, and V Jayanthi, "Clinical trial: Lactobacillus plantarum 299v (DSM 9843) improves symptoms of irritable bowel syndrome," World J Gastroenterol , vol. 18, no. 30, pp. 4012–4018, 2012, doi: 10.3748/wjg.v18.i30.4012. (6) K Niedzielin, H Kordecki, and B Birkenfeld, "A controlled, double-blind, randomized study on the efficacy of Lactobacillus plantarum 299V in patients with irritable bowel syndrome," European journal of gastroenterology & ; hepatology , vol. 13, no. 10, p. 1143-1147, Oct. 2001, doi: 10.1097/00042737-200110000-00004. (7) M. Cunningham et al. , “Shaping the Future of Probiotics and Prebiotics,” Trends in Microbiology , vol. 29, no. 8. Elsevier Ltd, pp. 667–685, Aug. 01, 2021. doi: 10.1016/j.tim.2021.01.003. (8) EE Blaak et al. , “Short chain fatty acids in human gut and metabolic health,” Beneficial Microbes , vol. 11, no. 5, pp. 411–455, Aug. 2020. (9) C. Depommier et al. , “Supplementation with Akkermansia muciniphila in overweight and obese human volunteers: a proof-of-concept exploratory study,” Nat Med , vol. 25, no. 7, pp. 1096–1103, Jul. 2019, doi: 10.1038/s41591-019-0495-2. (10) J. Suez, N. Zmora, E. Segal, and E. Elinav, "The pros, cons, and many unknowns of probiotics," Nature Medicine , vol. 25, no. 5. Nature Research, pp. 716–729, May 01, 2019. doi: 10.1038/s41591-019-0439-x.

When thinking of raspberry, visions of tart, delicious little berries come to mind, yet the familiar raspberry offers us much more than a wholesome snack. When we look beyond the tasty fruits of this hardy plant, we find that the raspberry leaf benefits for women are numerous, including being used as a helpful ally during pregnancy and overall support for women. Today I want to share 3 raspberry leaf benefits with you that are great for women’s health. Now, before I get into raspberry leaf benefits, I want to first talk about the best way to prepare raspberry for use. To get the most out of your raspberry leaf, consider brewing it up as an infusion. Herbalist Susun Weed (2015) explains that a cup of raspberry leaf prepared as a tea has about 5 mg of calcium compared to a cup of raspberry leaf infusion which has 200 to 250 mg of calcium. To make such an infusion, steep one ounce of raspberry leaves in a quart of just boiled water for four to eight hours. Be warned, this is a lot of dried herb. The leaves are quite fluffy and will fill the jar! Don’t despair, you are doing it right! Of course you can also make raspberry leaf tea which will still give you plenty of the raspberry’s goodness. To make, simply steep 2 tablespoons of the leaf per cup of water for at least 10 minutes, strain and enjoy. To reap the benefits of nourishing herbs, enjoy them consistently over many weeks! 3 Raspberry Leaf Benefits For Women 1. Herbal Vitamins & Minerals When I first consider raspberry leaf benefits, the first one that comes to my mind is how nourishing it is to the body. Nourishing herbs are considered by herbalists as a healthful food source. Herbs such as nettle, dandelion leaf, chickweed, and oatstraw have a high content of many nutritive vitamins and minerals. Raspberry leaf (Rubus idaeus, R. strigosus, R. parviflorus) is no exception! These herbs, when eaten or made into teas and infusions, have many nutrients that are made easily available to our bodies. The calcium, iron, and magnesium found in raspberry leaf are often the very nutrients that women’s bodies need. Other vitamins and minerals present in raspberry leaves include vitamins A, B1, B2, and B3 as well as vitamins C and E, manganese, niacin, and selenium (Gladstar, 2001; MyIntyre, n.d.; Young, n.d). Nutrient content of some of the nutrients found in one ounce of raspberry leaf: 408 mg calcium 446 mg potassium 106 mg magnesium 3.3 mg iron 4 mg manganese (Bergner, 2001). According to herbalist Rosemary Gladstar, the high iron available from raspberry can assist those dealing with anemia and is especially useful when combined with nettle to help with the depleted energy that so often accompanies anemia (Gladstar, 2001). She also explains that the high amounts of manganese in raspberry leaf may be “used by the body to produce healthy connective tissue, such as bone matrix and cartilage, and [as] an important factor in energy metabolism” (Gladstar, 2001, p. 359). 2. Menstrual Helper Raspberry is well-known by herbalists as a uterine tonic. The leaves contain an alkaloid called fragarine which researchers have found helps to simultaneously tone and relax the uterine muscle helping to balance the muscular action of the uterus (Trickey, 1998). Raspberry also has astringent properties used to tighten lax tissues. Together the fragarine and astringency are thought to be responsible for many of the raspberry leaf benefits for women by helping tighten and tone uterine and pelvic muscles. Hence, the infusion or tea consumed regularly throughout the cycle may be of assistance in cases of uterine prolapse and excessive menstrual bleeding. It is also used to help soothe painful muscle spasms in the uterus, helping to ease menstrual cramping (McIntyre, n.d). 3. Raspberry Leaf for Pregnancy Perhaps the most well-known and beloved of raspberry leaf benefits is for its use during pregnancy. Raspberry leaf is used by herbalists to help promote fertility for both women and men and is thought to be especially helpful when used in combination with red clover (Weed, 1986). During pregnancy, the nutritional content of raspberry helps to nourish the mother and baby. Further, raspberry is also used as to ease nausea and morning sickness during pregnancy, perhaps due to its astringent qualities (Bergner, 2001). Raspberry leaf is often recommended by midwives to help prepare the uterus for an effective birth. Anne McIntyre explains that “by relaxing over-tense muscles & toning over-relaxed muscles, raspberry leaves enable the uterus to contract effectively during childbirth, easing & speeding the birth” (McIntyre, n.d., para. 7). Herbalist and midwife Aviva Romm, M.D. tells us that, “red raspberry leaf tea, 2 cups daily, is known to be safe in pregnancy, and several studies have now shown that taking it regularly in the last trimester can make labor easier, reduces the need for medical interventions in labor, and makes baby less likely to need any resuscitation” (Romm, 2015). Postpartum, raspberry’s astringency is used to help with bleeding and swelling as well as to restore tone to the uterus. The high nutrient content may help to enrich breast milk, though over-consumption can cause supply issues due to raspberry’s astringency. There is some discrepancy over timing and quantity of raspberry used during pregnancy. Some herbalists use raspberry throughout pregnancy while others feel that consistent use is appropriate once the second trimester has begun. If you have questions about using raspberry during pregnancy please consult your midwife, doctor, or an experienced herbalist. How To Create Tasty Combinations for Red Raspberry Raspberry tastes a bit like black tea and especially as an infusion maybe a bit strong for some folks. It does blend well with other herbs such as spearmint, peppermint, oatstraw, alfalfa, lemon balm, and rose hips and petals to make a delicious brew. You can also sweeten your raspberry drink with honey or maple syrup or even add juice or water if you wish. Experiment to find your favorite way to enjoy this wonderful plant! Yummy Raspberry Blend Ingredients ½ cup dried raspberry leaf ¼ cup dried oatstraw ¼ cup dried spearmint ¼ cup dried rose hips Directions Blend all the herbs together and store in an airtight container. When you are ready to make your brew steep 1 to 2 tablespoons of the above herb mixture per cup of boiling hot water for 10 minutes up to infusion strength brewing time of 8 hours. Strain, add honey if you wish and enjoy. Make this in larger quantities and keep in the fridge to have your drink ready whenever you wish. It will last up to 24 hours in the refrigerator. Raspberry Orange Lemonade Ingredients 1 quart of raspberry leaf infusion ⅓ to ½ cup of honey depending on how tart you like your lemonade ½ cup of lemon juice ½ cup of orange juice 2 cups of water, optional Directions Mix the honey into the infusion while it is still warm to help the honey melt. Next add your honey/raspberry leaf infusion blend to the lemon and orange juice. Stir well and taste. If the blend is too strong for you, add some water to taste. You can also add more honey if the lemonade is too sour for you! Simply heat a small amount of water to hot and dissolve the honey in the water before adding to your lemonade. Would you like to learn more about herbs? Here at the Academy, we have many wonderful opportunities for you to begin or expand your herbal learning! Please visit our course page here for more information. REFERENCES Bergner, Paul. (2001). Folk remedies database. Boulder, CO: Bergner Communications. Gladstar, Rosemary. (2001). Rosemary Gladstar’s family herbal. North Adams, MA: Storey Books. McIntyre, Anne. (n.d.) Rubus ideaus • Govariphala • Raspberry. Retrieved from http://annemcintyre.com/rubus-ideaus-%E2%80%A2-govariphala-%E2%80%A2-raspberry/ Romm, Aviva. (2015). Herbs in pregnancy: what’s safe & what’s not. Retrieved from http://avivaromm.com/herbal-medicines-in-pregnancy-safety Trickey, Ruth. (1998). Women, hormones, & the menstrual cycle. St. Leonards, NSW: Allen & Unwin. Weed, Susun. (2015). Red raspberry infusion with Susun Weed. Retrieved from https://www.youtube.com/watch?v=srQnX96bO4k Weed, Susun. (1986). Wise woman herbal for the childbearing year. Woodstock, NY: Ash Tree Publishing. Young, Cory. (n.d.). Just say no to synthetic vitamins and processed foods! Retrieved from http://www.susunweed.com/herbal_ezine/May05/healingwise.htm In collaboration and affiliation with Herbal Academy Gabriela Anna Holistic Health Coach Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

Are you new to herbalism and wondering where to find the herbs you need to get going on your craft? Or perhaps you are looking for a new, wonderful place to buy your next batch of botanicals. Regardless of where you are on your herbal path, purchasing herbs and supplies for making botanical creations can sometimes be a challenge. After all, this is a special niche, and it can take a bit of research to find suppliers in your region/country who offer the supplies that fit your own needs best! To give you a hand, we have pulled together a list of places to purchase herbs and supplies world-wide. This list is broken up by continent, and sometimes subdivided by country, to make it easier for you, no matter where you’re located, to find the herbs and suppliers that are closest to you. When possible, we have divided the lists into specific types of supplies as well. We hope this list will help you to get started on gathering your herbs and supplies for herbal craft making! And if you have any favorite suppliers, farmers, or resources, feel free to contact us and let us know as we plan to update this post regularly. Types of Herbs and Supplies Our goal is to provide a list of businesses that offer bulk herbs, plants, herbal preparations, aromatherapy products, and other supplies for making herbal products. On some of the following lists, you will notice businesses organized by the types of supplies they offer. If you are looking to order large batches of herbs and supplies, we have included some bulk herb suppliers that are worth looking into. When you are looking for fresh herbs, the hunt narrows down quite a bit. While we recommend shopping locally when possible, it can be difficult depending on where you live. Some health foods stores, grocery stores, and local farmers markets or farms may be the best option to find great herbs grown fresh in your area! If sourcing fresh herbs locally isn’t an option, here are some of our favorite fresh herb suppliers that you can order from online. For those of you interested in growing an herbal garden, you may be in the market to purchase live plants or seeds. If so, we’ve included a list of excellent online suppliers of herbal plants and seeds. What about aromatherapy suppliers? Don’t worry—we’ve got you covered! When it comes down to sustainability and quality of essential oils, we’ve included some of our favorite brands. However, before purchasing any essential oils, please do your research and investigate each business in depth. If you need some guidance on how to buy essential oils that are of the best quality, visit our article, How To Choose High Quality Essential Oils. If you’re looking for packaging so you can store your herbal preparations or make them look nice for gift giving, many of the businesses mentioned here offer packaging supplies alongside their other supplies and some are specific to packaging. Before Purchasing Supplies We also want to encourage you to research and investigate each business in depth before purchasing herbs or supplies from them to make sure they line up with your personal values and standards when it comes to purchasing herbs and supplies. The USDA Organic Integrity Database can be a helpful resource when it comes to finding organic botanicals and supplies. The Sustainable Herbs Project has a helpful list of questions consumers should consider when evaluating a company/purchase, including Fair Trade and Fair Wild certifications. Sourcing Supplies – North America United States Bulk Herbs Mountain Rose Herbs – [Herbal Academy Student Discount] Bulk Herb Store – [Herbal Academy Student Discount] Jean’s Greens Zack Woods Herb Farm – [Student recommended] Frontier Co-op – [Wholesale] Rosemary’s Garden – [Student recommended] Healing Spirit Farm – [Student recommended] Bulk Apothecary – [International] Rebecca’s Herbal Apothecary & Supply – [Student recommended] Monterey Bay Spice Company Dandelion Botanical Company The Herb Shop StarWest Botanicals – [International] Ryan Drum – Island Herbs – [Student recommended] Pacific Botanicals – [Student recommended, International] Oregon’s Wild Harvest Herb Affair – [International] The Natural Health Alliance – [Student recommended] Herbal Com – [International] Penn Herb Co. LTD – [International] American Botanicals – [Wholesale only] Banyan Botanicals Lotioncrafter – [International] San Francisco Herb Company – [International] Reverie Farm Red Moon Herbs – [Student recommended] Fresh Herbs Elderberry Herb Farm Zack Woods Herb Farm – [Student recommended] Flack Family Farm Pacific Botanicals – [Student recommended, International] Live Plants & Seeds Strictly Medicinals – [Student recommended, International] Seed Savers Exchange The Grower’s Exchange Companion Plants Renee’s Garden Aromatherapy Plant Therapy – [Student recommended, International] Rocky Mountain Oils – [Student recommended, International, Wholesale only] Floracopeia – [International, Wholesale only] Aromatics International – [International] The Ananda Apothecary – [International] Mountain Rose Herbs – [Herbal Academy Student Discount] Bulk Apothecary – [International] Packaging SKS Bottle Company Mountain Rose Herbs – [Herbal Academy Student Discount] Rebecca’s Herbal Apothecary & Supply – [Student recommended] Lotioncrafter – [International] Paper Mart Voyageurs Soap and Candle Company – [International] Bulk Apothecary – [International] Jean’s Greens Canada Bulk Herbs Harmonic Arts Botanical Dispensary – [Herbal Academy Student Discount] Organic Matters – [Student recommended] Botanic Planet – [Student recommended] Richters – [Student recommended] Herbie’s Herbs – [Student recommended] Aromatherapy Aliksir – [International] Voyageurs Soap and Candle Company – [International] Packaging Voyageurs Soap and Candle Company – [International] Botanic Planet – [Student recommended] Aliksir – [International] Live Plants & Seeds Richters – [Student recommended] Hawthorn Farm Organic Seeds William Dam Seeds Sourcing Supplies – Europe United Kingdom Organic Herb Trading Company – [Student recommended, International] Caley’s Apothecary – [Student recommended] Organic Herbal Remedies – [International] Neal’s Yard Remedies – [Student recommended] G Baldwin & Co – [International] Aromatic Natural Skin Care – [International] Aromatherapy G Baldwin & Co – [International] Neal’s Yard Remedies – [Student recommended] Packaging G Baldwin & Co – [International] Neal’s Yard Remedies – [Student recommended] France Florihana – [International] Portugal Cantinho das Aromaticas – [Student recommended] Ervital – [Student recommended] The Netherlands Puur Aroma – [Student recommended] Superfoods Online – [Student recommended] Pit & Pit – [Student recommended] Sourcing Supplies – Asia India Cultivator Natural Products Pvt. LTD Mother Herbs – [Wholesale only] Sourcing Supplies – Africa Bulk Herbs Pharma Germania – [Student recommended] Mountain Herb Estates Health & Herbs Packaging Bonpak – [Student recommended, Wholesale only] Consol – [Student recommended] Live Plants & Seeds Mountain Herb Estates Sourcing Supplies – Australia & New Zealand Bulk Herbs Austral Herbs – [Student recommended] Herbal Connection – [Student recommended, Wholesale] Herb Cottage – [Student recommended] All Rare Herbs – [Student recommended, International] Diggers Club Live Plants & Seeds Diggers Club All Rare Herbs – [Student recommended, International] Herb Cottage – [Student recommended] Shaman’s Garden – [International] Packaging Herb Cottage – [Student recommended] Again, we hope this list makes locating and purchasing herbs and supplies world-wide easier for you and that this is a helpful resource for you throughout your herbal studies and herbal practice. Please keep in mind that the vendors shared here are not endorsed by the Herbal Academy. We have reviewed these suppliers to the best of our ability, but as we mentioned earlier, we recommend that you do your own research to determine if the supplier you are considering ordering from is a good fit for your needs! If you know of any suppliers, farmers, or resources for any of the above locations, feel free to contact us and let us know as we plan to update this post regularly. Take Your Herbal Studies To The Next Level Join us for Back To School season here at the Herbal Academy. We would love to have you join us in one of our online herbal classes! No matter where you are on your herbal journey, we have a course that is a fit for you and your budget! If you’re interested in taking your herbal studies to the next level, you can learn more about all of the online herbal courses we offer right here: https://theherbalacademy.com/courses-classes/. In collaboration and affiliation with Herbal Academy Gabriela Ana Health Coach Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements.

Ever feel like you’re totally losing it? Your adrenals are shot. Your lower back is hurting. You tripped into the dog’s water bowl and ruined your fresh pedicure. You keep getting one cold after another. Everything around you is in chaos and you can’t seem to get a handle on your life. You’re going through bags of chips at an alarming rate. And more than once you’ve spaced out in the car and missed your exit. You’re not grounded, not present in your own life. You’re standing at the sink washing the dishes, but your mind is going through your to-do list, or fantasizing about the guy on Big Little Lies or worrying about your mom’s upcoming biopsy. A plate drops out of your soapy hand and suddenly you’re bleeding. How did that happen? You weren’t present. Your first chakra is totally out of whack. Chakras are spinning wheels of energy. They hold the program for how your energy flows, for how information is assimilated and integrated. When your chakras are spinning in the right direction, when the energy going in and out is balanced, when the chakras are open just enough rather than shut down or blasted too far open, you feel good. You’re healthy. You’re emotionally stable. You can get into a centered space with a quiet mind and an open loving heart. The first chakra is the ground of your energetic being. It’s located at the base of your spine and is the foundation for the energy centers that rise up the spine (and go into upper dimensions high above your head). Think of it as the base of the trunk that supports the tree that rises high above. That tree would topple over if not for its system of roots, which is why the first chakra is called the “root” chakra. Its energy is connected deeply into the earth and provides the base for the way you experience physical reality. The first chakra is all about your survival on earth in a body. When you don’t have enough food or shelter, your survival is threatened. When you are in crisis mode, when your childhood was violent or insecure, when you have a major illness or accident, when you’re not sleeping, when you feel abandoned, your root chakra gets shaky. If things are too stressful, if you don’t feel safe and are constantly on alert, the chakra gets distorted. If it’s dysfunctional for too long, you can develop an eating disorder, or a bone disorder, or adrenal insufficiency, or even colon cancer. Once you recognize that you are ungrounded, there are things you can do to stop the crazy spin of your life. You can reconnect to the ground of your being, stabilize the foundation of your entire energy system, and get back on track. Learn to heal with chakra energy: What Is Energy Medicine? Of course, the chakras exist on many levels, on different dimensions of your personal energy field and the universal energy field. So when you are trying to correct an imbalanced first chakra, you have to come at it from a variety of directions. At the most basic level, you need to connect to the ground beneath your feet. You can do this by getting off of Facebook and Snapchat and going outside. Find a way to feel embraced by Mother Earth; after all, she is the foundation of life, your motherlode. In her arms, you will feel safe and secure. Buddha got enlightened when he sat on the ground beneath the Bodhi tree. Sit with your back against a tree (minus your cell phone!) and tune your vibration into the solidity of the earth element. Visualize pulling energy up from the earth. You can send any negative energy down your body and into the earth. She will accept whatever you give her, and in return, you can nourish yourself by pulling up her stabilizing influence. You can tune also into the rhythm of the earth through drumming, especially by coordinating the drum beats with your heartbeats. You can practice yoga, Pilates, tai chi, or any other intentional movement that reconnects you to both the solidity and flexibility of your body. When you are ungrounded, you are prone to accidents because you are not “in” your body. Find a way to release that stress you carry. That might mean soaking in a tub with essential oils or mineral salts, exercising strenuously to release toxins through your sweat, or getting a regular massage. And finally, find a spiritual practice that works for you. Meditation is a prime way to sweep away the stress in your body. Chanting the divine name works as well. Anything that makes you more mindful, more present, is an ideal way to get your first chakra in top-notch shape. In the end, it always comes down to Be Here Now. Deborah King New York Times best-selling author and spiritual teacher Listen to Deborah’s weekly show, “Heal • Thrive • Grow” at deborahking.com Art via Adelaide

Until a couple of months ago, I never thought to make homemade crackers. Crackers were one of those things that I only enjoyed when store-bought. However, making crackers in your own kitchen is surprisingly easy and fun—also, you can get creative with the ingredients and you always know exactly what goes into your savory snacks. This recipe features almond flour, scallions, and black mustard seeds, and can easily be made gluten-free. Let’s first discuss the key ingredients in these flavorful snackable delights. Main Ingredients Almond Flour I used a combination of all-purpose flour and almond flour to make these crackers. If you wish to make these crackers gluten-free, choose a gluten-free all-purpose flour. According to Ayurveda, almonds have a sweet taste, a warming energy, and an overall nourishing effect. They are also considered to be a demulcent and help build ojas (vigor/vitality) (Frawley & Lad, 2001). In addition, almond flour offers beneficial fats, protein, fiber, and a range of minerals and vitamins, such as calcium, iron, and vitamin E. The almond flour in these homemade crackers boosts heartiness and nutritional value and adds nuance to the texture. Black Mustard (Brassica nigra) Seeds Black mustard seeds, sometimes called brown mustard seeds, add crunch, color contrast, and texture to these crackers. In addition, these little seeds are warming and have an overall purifying effect (Lad & Lad, 1997). Mustard seeds benefit digestion and boost agni by acting as a carminative (Frawley & Lad, 2001). Carminatives assist digestion by easing spasms, dispelling gas, and calming bloating (Groves, 2016). Scallions (Allium fistulosum) According to MD and ayurvedic practitioner Akil Palanisamy (2015), “Green onions (also known as scallions) are the closest to wild onions and have an astonishing 140 times more phytonutrients than common white onions” (p. 67). Also, consuming sulfur-rich foods such as scallions (and other Alliums like garlic, onion, shallots, and leeks) supports Phase 2 liver detoxification—the process by which wastes are reduced to metabolites that can then be eliminated from the body via the urine or stool (Palanisamy, 2015). Furthermore, Ayurveda considers onions (and by extension, scallions) to be warming and nourishing when cooked (Lad & Lad, 1997). In this homemade cracker recipe, I used ½ cup of diced scallions and the flavor comes through in a potent and pleasing way (as long as you like green onion!). Recipe Energetics Given that these crackers feature black mustard seeds, almond flour, and scallions, all plants with warming energetics, the crackers have an overall warming energetic profile, making the recipe a great choice for early spring or cooler times of the year. These crackers are suitable for those with a vata or kapha constitution but are too warming to be regularly consumed by those with a pitta constitution or pitta imbalance. That said, you can use this recipe as a springboard—try mixing up the herbs and seeds for varying flavors and energetic profiles. Homemade Crackers with Scallions and Black Mustard Seeds If you enjoy Chinese scallion pancakes, you will love these homemade crackers made with scallions and black mustard seeds. Drizzle with a bit of sesame oil before popping in the oven to truly replicate the green onion pancake taste experience. Hearty and pungent, these crackers are flavorful enough to stand on their own. Or, enjoy them with a mild, creamy cheese such as brie, or alongside a hot bowl of soup. Yield: approximately 75 2-inch square crackers. Ingredients 2 cups almond flour 1 cup all-purpose flour (gluten-free or conventional) 1½ teaspoons salt ⅓ cup olive oil ⅔ cup water ½ cup scallions (Allium fistulosum), finely chopped Black mustard (Brassica nigra) seeds for topping Toasted sesame oil for drizzling Directions Mix all ingredients in a large mixing bowl. Let dough sit for 15 minutes at room temperature. Preheat oven to 375 degrees F. On a piece of floured parchment paper, roll dough out until it is 1/16 inch thick (getting the dough thin enough is key!). Dust the rolling pin with all-purpose flour as needed. Sprinkle evenly with mustard seeds. Use a rolling pin to press seeds into the dough, and then repeat, adding more seeds. Lightly drizzle with toasted sesame oil. Punch holes in the dough across the entire surface using a fork (this will prevent dough from rising and will ensure that the crackers are crispy when baked). Using a pizza cutter or very sharp knife, cut dough into 2-inch squares. Transfer parchment paper with dough onto a cookie sheet. Bake at 375 degrees F for approximately 12 minutes. Crackers should be golden brown around the edges. Remove from oven and let cool. To Use: After crackers have cooled, store in an airtight container, such as a cookie tin. These crackers are most flavorful when eaten fresh but will keep for several days. In Closing, After trying this recipe, you may wish to create your own variation(s). Consider substituting white or black sesame seeds for black mustard seeds. Additionally, you can try adding or substituting other fresh garden herbs such as rosemary (Salvia rosmarinus), thyme (Thymus vulgaris), and dill (Anethum graveolens). Make these flavorful crackers the next time you are hosting or attending a lunch or dinner gathering and serve on a cheese or snack platter—easy to make, yet original, your friends and family will be impressed with your artisanal homemade crackers. Do you want to learn more? Discover courses here In collaboration and affiliation with Herbal Academy Gabriela Ana / Luz Infinita Holistic Health Coach +34 604 398 948 To learn more about how I can help you, schedule a Telehealth consultation today I provide webcam health consultations for people around the globe. Start Your Health Journey Today! HOLISTIC HEALTH CONSULTATION for people around de World. Request a free discovery consultation here DISCLOSURE The Herbal Academy supports trusted organizations with the use of affiliate links. Affiliate links are shared throughout the website and the Herbal Academy may receive compensation if you make a purchase with these links. Information offered on Herbal Academy websites is for educational purposes only. The Herbal Academy makes neither medical claim, nor intends to diagnose or treat medical conditions. Links to external sites are for informational purposes only. The Herbal Academy neither endorses them nor is in any way responsible for their content. Readers must do their own research concerning the safety and usage of any herbs or supplements. REFERENCES Frawley, D., & Lad, V. (2001). The yoga of herbs. Lotus Press. Lad, V., & Lad, U. (1997). Ayurvedic cooking for self-healing (2nd ed). The Ayurvedic Press. Groves, M.N. (2016). Body into balance: An herbal guide to holistic self-care. Storey Publishing. Palanisamy, A. (2015). The paleovedic diet: A complete program to burn fat, increase energy, and reverse disease. Skyhorse Publishing.

Did you know inflammation increases the risk of chronic diseases? Learn how to reduce inflammation via diet, supplements, and a healthy lifestyle. What to know Chronic inflammation is slow, long-term inflammation that lasts for a long period of time. Chronic inflammation is one of the hallmarks of aging, and it negatively affects health and can increase the risk of disease. Practicing healthy diet and lifestyle habits can reduce inflammation and support overall wellness. Disclaimer: The information in this article is for informational purposes only and should not be taken as medical advice. Always consult with your medical doctor for personalized medical advice. Inflammation has many causes and can be acute or chronic in nature. With more research being revealed about the dangers of chronic inflammation, you may be wondering how you can transition to an anti-inflammatory lifestyle. If you’re concerned you need to get rid of inflammation in your body and want to boost your immune system, there are diet and lifestyle changes that can help. This article covers the top causes of inflammation, signs to look for, and 5 ways to reduce inflammation for whole-body health. What is inflammation? Inflammation is our body’s internal defense mechanism. Its main purpose is to protect us from injury and foreign invaders like bacteria and viruses, where white blood cells and proteins are activated to fight the offender. The problem is that sometimes this inflammatory process is triggered when it shouldn't be - when there is not an illness or injury present. This type of inflammation you don’t want, and it is a cause of concern for many people. Chronic inflammation can build over time due to our environment or daily habits and is the underlying cause of many diseases.[1] Inflammation can also accelerate the aging process. Acute vs. chronic inflammation Let’s take a look at the different types of inflammation that occur in the body - acute and chronic inflammation. Acute inflammation is our body’s natural response to illness and injury, where proteins and white blood cells are triggered as a response to a sudden event like cutting your finger. In this case, it is a necessary part of the healing process. Chronic inflammation is when your body activates a similar immune response as it would in an acute event, but there is no injury or infection present. The inability of acute inflammation to appropriately resolve can also play a role in the development of chronic inflammation. Chronic inflammation occurs over time and can be associated with inflammatory conditions like lupus, arthritis, Crohn’s disease, or colitis. It also can increase the risk of chronic diseases like heart disease, diabetes, or Alzheimer’s.[2] What causes inflammation in the body? Inflammation can be caused by several factors such as:[4] Chronic infections - Epstein–Barr virus, hepatitis C, and other chronic infections can cause chronic inflammation and immune dysregulation. Environmental exposures - Exposure to toxins such as pollution or industrial chemicals can lead to chronic inflammation. Untreated acute inflammation - Unresolved inflammation from a past illness or injury contributes to a chronic inflammatory response. Certain lifestyle factors can also contribute to inflammation in the body: Excess alcohol intake Obesity Poor diet Too much high-intensity exercise or “all-out” efforts Lack of exercise/physical activity Chronic stress Smoking But how do you know if you have chronic inflammation? Are there any signs to look out for? 5 signs of inflammation The signs of inflammation in the body are not always obvious, but the following symptoms may indicate your body is inflamed:[5] Body aches and muscle pain Fatigue Changes in mood like depression and anxiety GI issues, including acid reflux, diarrhea, and/or constipation Changes in weight Frequent infections If you have these symptoms, always check in with your healthcare provider, as these symptoms may be signs of a serious illness. Your doctor may look for inflammation using blood tests. The most commonly used marker for inflammation is C-reactive protein (CRP), which is a protein made by the liver. It is often elevated when inflammation is present. Consequences of inflammation Chronic inflammation can lead to health problems over time and a condition known as inflammaging.[6] This condition is a state of long-term inflammation associated with aging and is a strong risk factor for multiple age-related chronic diseases. These diseases can lead to disability and weakness in older people and speed up the aging process. Here are a few of the diseases inflammaging may contribute to:[7] Cardiovascular disease Chronic kidney disease Cancer Depression Dementia Osteoporosis Anemia Lowering inflammation in your body is one of the best things you can do now for your future health. 5 things to do to get rid of inflammation You can control and even reverse inflammation by following a healthy anti-inflammatory diet and lifestyle and taking anti-inflammatory supplements. Here is how to reduce inflammation in 5 simple ways. 1. Eat plenty of anti-inflammatory foods Your diet choices can either increase or decrease inflammation in the body. Choose more of these anti-inflammatory foods regularly: Fatty fish: salmon, tuna, sardines Nuts and seeds: walnuts and flaxseeds Fruit: especially pomegranates, berries, and grapes Vegetables: Celery, green leafy veggies like spinach, kale, broccoli, and garlic Olive oil Spices: turmeric, ginger, and rosemary Types of food that cause inflammation should be limited as much as possible: Sugar Red meat Trans fats Margarine Fried foods Processed foods Following a Mediterranean-style diet rich in fruits, veggies, fish, nuts, seeds, and olive oil is a great place to start. Pomegranates, in particular, are one of the best sources of antioxidants to fight inflammation, and they produce Urolithin A (UA) as a byproduct of digestion. 2. Stay active Regular exercise supports many aspects of health - but is also one of the best practices for lowering chronic inflammation. And when it comes to exercise and inflammation - it appears the more consistent you are with it, the better. And while all types of exercise are generally beneficial to reduce chronic inflammation, everyone is an individual and responds to exercise differently. For example, one 2017 study found that only 20 minutes of moderate-intensity exercise was needed to lower inflammation.[8] Examples of moderate-intensity exercises include power walking, riding a bike, playing tennis, or doing yard work. On the other hand, it appears that a single exercise session may actually worsen inflammation in the short term, which is more likely in the case of higher-intensity exercise or prolonged exercise. However, this inflammation typically decreases and actually improves with more consistent, regular exercise. According to research, the effect of exercise on inflammation depends on the exercise intensity, duration, and individual characteristics of the person.[9] More research is needed to determine what characteristics may lead an individual to respond to certain types of exercise more favorably than others. Overall, everyone responds to exercise a bit differently, but doing something active every day and taking rest when you need it is important for managing chronic inflammation. 3. Up your water intake Are you drinking enough water throughout the day? Water is paramount to helping your body function at its best, and drinking more of it can help flush unwanted toxins out of the body. Upping your water intake can also reduce inflammation by hydrating and cushioning your tissues, joints, and vital organs to reduce inflammatory symptoms. It also provides energy, aids in the digestion of our food, and supports the removal of waste products from the body. Aim to drink at least eight 8-ounce cups of water per day. 4. Get your beauty rest Sleep deprivation is associated with increased markers of inflammation in the body.[11] If you’re a busy person, sleep is probably one of the first things to go when you are short on time. But if you’re cutting back on sleep to get more done, you’re doing your body a disservice. Make sleep more of a priority by creating a schedule that sets you up for success. For example, set a “wind down” alarm on your phone 60 minutes before bed at the same time every night. At this time, you should put away all technology and start a bedtime routine such as light yoga, reading, or meditation to get you into sleep mode. This will make it much easier for you to fall asleep faster and stay on a regular schedule. 5. Manage stress Research shows stress can activate inflammatory responses in the body. [12]While you can’t avoid all stress in life, you can choose how you respond to it. Establishing a daily self-care practice such as meditation, breath work, yoga, or journaling can improve your mindset, clear your head, and reduce stress levels. Final thoughts You have the power to reduce inflammation and improve your health through simple diet, lifestyle, and supplement habits. By following a healthy anti-inflammatory diet, getting regular exercise, sleep, managing stress, and staying hydrated, you’ll be giving yourself the best gift to support your well-being. Original article TIMELINE NUTRITION Discover its innovative products here Do you want to know more? Stay tuned for future posts where we will learn more about mitochondria and skin health. Gabriela Ana Holistic Health Coach Request a free discovery call +34 604 398 948 References ↑Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0 ↑Pawelec G, Goldeck D, Derhovanessian E. Inflammation, ageing and chronic disease. Current Opinion in Immunology. 2014;29:23-28. doi:https://doi.org/10.1016/j.coi.2014.03.007 ↑Pawelec G, Goldeck D, Derhovanessian E. Inflammation, ageing and chronic disease. Current Opinion in Immunology. 2014;29:23-28. doi:https://doi.org/10.1016/j.coi.2014.03.007 ↑Furman, D., Campisi, J., Verdin, E. et al. Chronic inflammation in the etiology of disease across the life span. Nat Med 25, 1822–1832 (2019). https://doi.org/10.1038/s41591-019-0675-0 ↑Pahwa R, Goyal A, Jialal I. Chronic Inflammation. [Updated 2022 Aug 8]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK493173/ ↑Franceschi C, Campisi J. Chronic inflammation (inflammaging) and its potential contribution to age-associated diseases. J Gerontol A Biol Sci Med Sci. 2014 Jun;69 Suppl 1:S4-9. doi: 10.1093/gerona/glu057. PMID: 24833586. ↑Ferrucci L, Fabbri E. Inflammageing: chronic inflammation in ageing, cardiovascular disease, and frailty. Nat Rev Cardiol. 2018 Sep;15(9):505-522. doi: 10.1038/s41569-018-0064-2. PMID: 30065258; PMCID: PMC6146930. ↑ Cerqueira É, Marinho DA, Neiva HP, Lourenço O. Inflammatory effects of high and moderate intensity exercise-A systematic review. Frontiers. https://www.frontiersin.org/articles/10.3389/fphys.2019.01550/full. Published December 9, 2019. Accessed February 23, 2023. Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain Behav Immun. 2017 Mar;61:60-68. doi: 10.1016/j.bbi.2016.12.017. Epub 2016 Dec 21. PMID: 28011264; PMCID: PMC6555138. ↑Khazaei M. Chronic Low-grade Inflammation after Exercise: Controversies. Iran J Basic Med Sci. 2012 Sep;15(5):1008-9. PMID: 23495361; PMCID: PMC3586919. ↑ Foroughinia F, Movahed Nouri B, Kojuri J, Ostovan MA. Impact of Omega-3 Supplementation on High Sensitive C-Reactive Protein Level and 30-Day Major Adverse Cardiac Events After the Implementation of Coronary Stent in Patients with Chronic Kidney Disease: A Randomized Clinical Study. Adv Pharm Bull. 2018 Aug;8(3):471-478. doi: 10.15171/apb.2018.055. Epub 2018 Aug 29. PMID: 30276144; PMCID: PMC6156476. ↑Mullington JM, Simpson NS, Meier-Ewert HK, Haack M. Sleep loss and inflammation. Best Pract Res Clin Endocrinol Metab. 2010 Oct;24(5):775-84. doi: 10.1016/j.beem.2010.08.014. PMID: 21112025; PMCID: PMC3548567. ↑Liu YZ, Wang YX, Jiang CL. Inflammation: The Common Pathway of Stress-Related Diseases. Front Hum Neurosci. 2017 Jun 20;11:316. doi: 10.3389/fnhum.2017.00316. PMID: 28676747; PMCID: PMC5476783.

When it comes to exercise, finding time is often cited as the most significant barrier. With all other obligations taking precedence, carving out upwards of an hour during the day oftentimes just isn’t feasible. It’s recommended that adults get two and a half hours (150 minutes) of moderate activity every week. For most people working a nine-to-five job, this is simply impractical. Even as many people make the shift to full-time remote work, with maintaining relationships, taking care of their living space, and getting enough sleep, there isn’t much time left for exercise. The good news is that short workouts have been shown to be just as beneficial as longer ones, without the time constraints. What are the Benefits of a Short Workout? Like all exercise, short workouts increase your heart rate and help to get your sweat on. This is particularly true of workouts like HIIT, or high intensity interval training. Most HIIT workouts last only around 15 to 20 minutes but have found to be more effective than steady-state aerobic exercises, like jogging. Short exercise regimens may also be easier to stick to in the long term. Less time spent exercising allows for more flexibility in scheduling workouts. And just like longer workouts, they can help you lose weight, prevent diabetes, improve your mobility, and benefit your overall well-being. 12 Workouts to Try When You’re Short on Time Short on time but looking to get in some exercise? These 12 workouts will elevate your heart rate in just a few minutes using only your body weight. Before starting a new exercise regimen, be sure to consult your doctor. Always modify exercises that cause pain or discomfort. Combine three or more of these exercises for a customized HIIT workout you can do just about anywhere. Crunches Lie on your back with knees bent, engaging your abdominal muscles to lift your shoulders off the ground. Hold for a second, then return to start. Make sure you’re raising not just your neck but also your shoulders. Repeat for three sets of 20. Muscles worked: Abdominals Push-Ups Lie facedown with your hands parallel to your chest. Using your arms, push off the floor until your arms are fully extended. Making sure your back is straight and your hips are tucked in, lower yourself back down. Repeat 15 times. Muscles worked: Pectorals, deltoids, rhomboids, trapezius, biceps Planks Lie face down on the floor or a yoga mat. Rising into the push-up position, focus on pulling in your core and keeping it taut. Hold this pose for one minute, then relax. Repeat 10 times. Muscles worked: Abdominals, obliques, pectorals, deltoids, triceps, biceps Squats Stand with your back straight, feet slightly turned out. Lower yourself, bending your knees until they’re even with the front of your feet, then rise back up to standing. Repeat for two sets of 10. Muscles worked: Abdominals, abductors, adductors, quadriceps, glutes, hamstrings, gastrocnemius and soleus (calf muscles) Wall Sits Engaging your core, slowly slide your back down a wall until your thighs are parallel to the floor. Adjust your feet so that your knees don’t bend past your ankles. Keeping your back flat against the wall and abdominal muscles tight, hold the position for 30 seconds. Repeat 10 times. Muscles worked: Glutes, gastrocnemius and soleus (calf muscles), quadriceps, abdominals Calf Raises Face an empty wall and place your palms against it for balance and support. Rise up onto your toes and back down. Repeat 20 times. Muscles worked: Gastrocnemius and soleus (calf muscles) Lunges Begin by standing with your feet parallel. Take a big step forward with your right leg, landing with your knee bent and over your toes. Allow your back knee to drop down toward the floor, swinging your left arm forward for balance if needed. Push off your right front foot to return to a standing position. Repeat for two sets of 10 on each side. Muscles worked: Glutes, hamstrings, quadriceps, gastrocnemius and soleus (calf muscles) Chair Dips Sit in a sturdy chair with your hands holding the front edge of the seat. Slide your buttocks forward until they’re suspended in front of the seat and your weight is supported by your arms. Bend your elbows and drop your hips toward the floor. Straighten to starting position. Repeat for two sets of 10 dips. Muscles worked: Pectorals, trapezius muscles Glute Bridge Lie faceup on the floor, knees bent and feet flat on the ground. Keep your arms at your sides with your palms down. Lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze your glutes and keep your core tight to prevent overextension. Hold this position for 10 seconds before returning to starting position. Repeat 15 times. Muscles worked: Gastrocnemius and soleus (calf muscles), hip flexors, glutes, hamstrings Bicycle Crunches Lie on your back with your feet in the air, keeping your knees bent. Place your hands behind your head. Begin vigorously pumping your legs in the classic bicycle motion for one minute. Take a 15 second rest, then repeat. Repeat 15 times. Muscles worked: Abdominals, obliques Mountain Climbers In the push-up position, pull alternating knees in toward your chest as quickly as possible, keeping your core tight. Repeat 30 times for each leg. Muscles worked: Hamstrings, quadriceps, triceps, abdominals, hip flexors, gastrocnemius and soleus (calf muscles), trapezius muscles Side Hip Lifts Sit on the floor, resting on your right hip, knees bent. Lean on your forearm and, keeping your knees on the floor, lift your hips off the floor, squeezing the obliques. Lower and repeat, then switch sides. Repeat for 10 sets on each side. Muscles worked: Abdominals, obliques, glutes, biceps, triceps The Bottom Line By committing yourself to engaging in regular (if brief) physical activity, you’re setting yourself up for overall improved physical health. The benefits of exercise last for the long term, playing a role in preventing chronic disease, improving longevity, and helping you feel happier and more fulfilled. Gabriela Ana Holistic Health Coach Institute of Integrative Nutrition

Inside every cell is a powerhouse called the mitochondria. Learn how to keep mitochondria healthy and unlock the secret to youthful skin. Highlights Our skin, the biggest organ in the body, needs a lot of energy to renew and repair itself Mitochondria are found in every cell in the body, including skin cells, and provide the source of energy to the cell Keeping mitochondria healthy can help to keep our cells healthy and maintain healthy cell renewal Mitochondria are recycled in a process called mitophagy (or autophagy of the mitochondria). This process becomes less efficient as we age which can lead to a build-up of free radicals which damage the cell Mitochondrial dysfunction (unhealthy mitochondria) is a major cause of aging Dysfunctional mitochondria are associated with skin aging and some skin diseases Keeping our mitochondria healthy via diet and lifestyle changes can impact skin health What are mitochondria and how are they connected to the skin aging process? To most of us, skin is just a protective sheet that covers our body. Little do we know, there is a lot going on under the surface. Skin is a living organ with multiple functions, and it requires a lot of energy to maintain and repair itself. Energy production happens in each and every skin cell thanks to the mitochondria. You might remember mitochondria from your high school biology class. This tiny, yet mighty, component of the cell (called an organelle) is responsible for using oxygen to produce energy that can be used throughout the cell to function, survive, and renew itself. In particular, the epidermis (the outer layer of the skin) is continuously regenerating itself. Epidermal cells need huge amounts of energy, produced by the mitochondria, to keep the process going. The tiny-but-mighty mitochondria How does the mitochondria affect skin aging? As we age, this process of energy production becomes less efficient, and it literally shows in the mirror! The outer layers of the skin start to lose their vitality and youthfulness as our skin-cell health becomes compromised. See our first blog to learn about what happens when skin ages on the inside (intrinsically) and on the outside (extrinsically) Cellular health for skin depends upon cellular renewal Remember when you bought your first car? A wise family member most likely told you to make sure you get a regular service, change the old parts when they wear out, take care of it – and it will last for years! The same wisdom applies to your skin. We use it day in and day out. It needs maintenance and repair, and it needs fuel in the form of cellular energy, supplied by the mitochondria. Our cells have an “internal mechanic” that helps to replace any worn out components as they get older. It does this through a recycling process called autophagy, where it disassembles the old parts and uses them to make new ones. Did that wise family member also tell you to keep your car clean, because a dirty car will become rusty over time? Autophagy also cleans up the useless cellular “litter” to keep the workspace clean in order to maintain cellular health. As we age, cellular renewal (autophagy) becomes less efficient and leads to signs of skin aging such as fine lines, sagging or loose skin. During cellular recycling, one of the key components that is replaced is the mitochondria. We call this process mitophagy (autophagy of the mitochondria). Renewing the mitochondria is a bit like replacing the car engine. As our mitochondria get older, they get less efficient at producing energy, causing them to generate more free radicals which damage our cells. On top of that, the whole process of cellular recycling becomes less efficient with age, which further reduces their ability to mop-up the free-radicals. The result is less energy being produced for the cell to use, more damage to the cell, and weaker defenses, all of which accelerate cellular aging. The mitochondrial life cycle Can healthy mitochondria help delay skin aging? Maybe even enhance skin longevity? Scientists have found that when it comes to skin aging, research has shown a link between mitochondrial dysfunction and visible signs of aging such as: wrinkle formation, hair greying and hair loss, uneven pigmentation and decreased wound healing (Stout et al, 2019). This means that keeping our mitochondria healthy may help to keep us young at heart. 3D representation of Mitochondria What does “healthy mitochondria” mean? Why is it important? Mitochondrial health has become one of the major areas in studies on longevity, and more and more evidence is available on how these tiny powerhouses can be used to delay aging: Healthy mitochondria help to maintain production of energy to fulfill the needs of the skin cell and its functions such as collagen formation and deposition. Collagen is key to skin youthfulness (Sreedar et al, 2020). Mitochondria contain antioxidant enzymes that help counterbalance the amount of free radicals produced during normal cell functions. This can help to reinforce defenses against intrinsic but also extrinsic damage linked, for instance, to photoaging (sun damage) and pollution. Normal mitochondrial function was shown to be involved in how epidermal cells develop and differentiate, forming a strong skin barrier. Having a strong skin barrier provides a shield against extrinsic aggressions and helps to delay skin aging. Tips to help maintain or enhance the health of our mitochondria It probably comes as no surprise that by maintaining overall health, you can maintain the health of your mitochondria: 1. Exercise regularly, it helps to keep mitochondria “young” 2. Stop smoking, or don’t ever start 3. Look after your gut. It can help to keep your mitochondria healthy. Eating a diet with food sources of fiber, or using dietary supplements containing prebiotic fiber and probiotics, will help to keep your gut healthy and help to support mitochondrial health 4. Eat a healthy diet, full of antioxidant fruits and vegetables 5. Keep an eye out for topical solutions that can directly improve skin health mitochondria – they are looking very promising! Conclusion We can’t turn back time, nor can we reverse aging, but scientific research has uncovered how important the mitochondria are for skin health and the aging process. Using strategies such as taking care of our gut health, exercising, and eating healthily will keep our skin, and our body, healthy in the long term. In the meantime, scientists are working on new ingredients to target the mitochondria which may reinforce skin-cell health for a more youthful appearance. Skin-specific solutions for mitochondrial health might just be the future! Original article TIMELINE NUTRITION Discover its innovative products here Do you want to know more? Stay tuned for future posts where we will learn more about mitochondria and skin health. IN COLLABORATION AND AFFILIATION WITH TIME LINE NUTRITION. Gabriela Anna Holistic Health Coach Request a free discovery call +34 604 398 948

Mala beads have a meaning deeply rooted in symbolic and spiritual practices. They have a thousands of years of tradition as a sacred tool in Mantra meditation, also called Japa meditation (the meditative repetition of mantras). Due to their sacredness and high energetic frequency, Mala Beads are much more than beautiful ornaments and they are used as a reminder of the intentions you wish to manifest. Malas can be worn, have them in your sacred space or use them in your practice. A Mala is made with 108 beads with a knot in between each bead (which creates space to slide your fingers if you want to use them for meditation practices). The bead outside of the string is the 109th bead, which is called Guru Bead. The Guru bead is used to honour your relationship between yourself and the greatest teacher of all, the Guru within, and to express gratitude and connection. At the end of the Mala, there is a tassel or a decorative charm. At YAM we have two different designs, one of them is with different color silk or cotton tassel and the other one, our signature YAM sterling silver charm. Wearing YAM Abundance Mala and Inner Power Mala What are they made? Malas are made meditatively by hand and their beads can be made of different materials. At YAM we love using Rudraksha, Sandalwood and Gemstones. Gemstones: each crystal hold unique crystal healing properties and an unique frequency. Sandalwood: is a sacred tree which is grown in India. It has a distinctive earthy and warm aroma which comes from the wood itself. It is related to the Base Chakra. Rudraksha: is the seed of a particular tree species and plays an important role in a spiritual seeker's life, it has a very unique vibration. We use a 5 Mukhi Rudraksha, said to have the energy of Shiva. YAM symbology The unique characteristic of our Malas is the symbology we use on it. Our name, YAM, is the Bija-mantra or sacred sound of the Heart Chakra, which is unconditional love and compassion for one and others. We use YAM’s sanskrit letter in a handcrafted sterling silver charm to impart this quality to our pieces. Sacred symbols carry high frequencies and vibrations with them. Why Malas have 108 Beads? 108 is a sacred number in Yoga, Hinduism, Buddhism and many traditions, open to different significances. In Vedic Culture, 108 is a number of the wholeness of existence: 1 the individual, 0 the universe, 8 the infinite. According to Yogi Tradition there are 108 sacred places in India and 108 sacred places in our body. Astrologically speaking, distance between the earth and the moon is 108 times the moon’s diameter and happens the same for the sun, comparing with his diameter. As the same time, the diameter of the sun is 108 times the diameter of the earth. Using a Mala As we mentioned before, they can be use for your meditation practice, wearing them or use them in your altar or sacred space as a sacred element. When you practice meditation with them regularly, we recommend not to wear them afterwards and to keep it in your YAM bag to keep its energy, its Shakti. If you are using it in your meditations, they absorb the vibrations of the practice and its great to have that mala exclusively for your practice. If you choose to wear it, can be worn as necklaces around your neck and some people also like to loop them multiple times around your wrist as a bracelet. We love wearing them as a necklace and setting our prayer or intention to the Mala before it accompany us during our day. We hope you create a beautiful connection with your Mala. COMING SOON ON SALE. Gabriela Ana Holistic Health Coach +34 604 398 948