The new year is the perfect time to refresh and reinvigorate your health and wellness plan and set the tone for the coming months. Let’s take this new beginning and clear canvas as an opportunity for growth, self-reflection and improvement.
At the start of a new year, people are more likely to stay on track with new goals and stay motivated. Did you know that having new goals actually stimulates a dopamine response, that feel-good chemical that our body produces naturally?
So now is the best time to take advantage of this natural boost and lay down some new tracks of what you would like to accomplish for yourself in the coming months and years.
Your journey starts now toward a healthier, happier life. Here are some suggestions to get you started:
Start with one small thing and feel victorious. Define specific, achievable, and measurable goals. Whether it’s drinking more water or exercising a certain number of times a week, make sure your goal/goals are clear and attainable.
Achieving a healthier lifestyle can begin with one simple change. Once you establish that one thing it will perpetuate you to do the next thing and so on.
What one thing would bring you the most dynamic change at this time? What one thing is attainable for you right now? The key is being consistent. Don’t forget to praise yourself for your efforts! Tell yourself how awesome you are and give yourself a high five!
We all know the importance of exercise and when it’s freezing cold outside, it can be challenging to stick with your routine. Winter is when you need movement the most to support immunity, cardiovascular health, metabolism, and mood.
Even just a 10-minute walk outside in the sunshine will do the trick and you’ll be getting your vitamin D too!
Winterize your workouts and be kind to yourself. Opt for slower, more focused workouts and yoga this season. Slow and steady wins the marathon.
Keep it simple and just do it! It’s a necessary part of creating balance in this fast-paced world we live in. Start with 10 minutes a day and build from there as you become more comfortable.
This year, make it a point to create this incredibly healthy habit. Did you know that If you do something consistently for 40 days you can establish a new habit that will last?
If you need some support to get you started I would be happy to help. Simply email me at firstname.lastname@example.org I can answer any questions you may have and offer suggestions. I am a certified meditation teacher.
There is a wonderful program on the Gaia channel called Rewired with Dr. Joe Dispenza that will help you integrate the importance of stress management. I encourage you to watch and absorb the information because it will help you understand what happens to your body and mind under stress and offers healthy ways to trigger the relaxation response. It also explains the physiology of the positive changes that occur during meditation. After watching this program you’ll feel inspired to continue your meditation practice or start one.
I hope your new year is off to a good start at a medium pace. Let’s take this time to appreciate the stillness in the season of winter while we start implementing baby steps toward our goals of health and wellness.
Everyday is a new opportunity to do it better than yesterday! Cheers to you!
Wishing you all the best in health, peace and love, 💙
Imagine…Non-Toxic, Paraffin-Free, Clean-Burning Scented Candles for a healthy home and safe environment. Coming soon from Chiki Buttah!
Believe it or not, burning candles can have a negative impact on your health. You can find candles everywhere these days in every kind of store and they are usually inexpensive. Most conventional candles are made with petroleum/paraffin wax, synthetic fragrance, and scent boosters, which are full of toxic chemicals that can have a negative impact on your health.
Babies and pets are especially at risk because they are much more sensitive to chemicals and are still developing. Continued exposure to these chemicals can cause all kinds of health risks such as asthma, headaches, allergies, lung, heart, and reproductive issues.
Most candle companies either choose profit over health or simply are unaware of the health risks attributed to cheap wax made from petroleum and scented with synthetic fragrance. According to the CDC, evidence shows that scented candles release toxic chemicals and particulate matter into the air, including formaldehyde and benzene which are known to be cancer-causing.
You may be asking, what constitutes a clean candle? Candles that are made from natural waxes such as soy, beeswax, and coconut wax do not contain chemicals because they are not processed from crude oil. These waxes are in fact all- natural.
Paraffin wax is a by-product of crude oil and goes through very harsh chemical processes to achieve the final product. When these candles burn they emit these chemicals into the atmosphere. On the other hand, candles made from natural wax and pure botanical scents will enhance the ambiance and atmosphere of a room without the risk of exposure to these chemicals.
What about candles scented with synthetic fragrances? We usually burn candles when we are winding down from work, reading, yoga, meditating, bathing, etc. This is mainly when we are inside with the windows shut, which means if you are burning an inexpensive candle made from paraffin wax and synthetic fragrance, you are breathing in some very toxic chemicals.
You may also notice the black smoke that burns off of the wick when lit. This soot is not only toxic to breathe in but also covers the walls, furniture, and curtains. The soot also circulates through your air ducts. In other words, it gets on everything! This soot contains 11 toxins, including two carcinogens: toluene and benzene.
How do you know if your candles are safe? Look for candles that are made with pure essential oils. Unfortunately, it is difficult to be certain that a company is in fact using pure essential oils, pure botanical essences, or a combination of both.
Always read the ingredients and do some research on the company you are buying from. What is their mission statement and ethics concerning health and wellness? If you are buying candles from chain stores you are very likely buying candles that are not clean and free of chemicals.
Candles made with pure essential oils and good quality wax are more expensive to make and the scents will not throw as far. The scent is usually more subtle so most companies would rather use synthetic fragrances for this reason. Even if they are using clean soy or coconut wax and still use artificial fragrance, it defeats the purpose!
These days, it is so important to reduce the number of chemical toxins in our daily lives. As we use more and more products that are not clean this creates a cumulative effect of toxicity in our lives. Especially when it comes to our home environment. Your home is your sanctuary and a clean environment will support your health, vitality, and wellbeing.
As we become more and more aware of what to look out for, we can feel empowered to make better, healthier choices in our day-to-day lives. Our mission here at Chiki Buttah is to inform and educate ourselves and our community, as much as we can, so that we can begin to make incremental changes for a healthier, brighter future for us all!
Every season poses challenges for your skin. Try these tips to feel confident that your summer skin care routine is golden!
Summer is one of my favorite seasons. I love the long summer days, outdoor activities, poolside, beach time, refreshing summer recipes, grilling and so much more!
While we are having all that summer fun, there is also more heat, sweat, and dehydration. It’s no secret that every season poses challenges for our skin so it is important to have a few tips and tricks for the season so you can feel confident that your skin care routine is working for you no matter what season we are in.
Here are some things you can incorporate this summer to keep your skin hydrated, balanced and glowing!
Use chemical-free SPF. This is the most important thing you can do to protect your skin from too much sun exposure. Even when it’s cloudy, make sure and apply an all-natural tinted SPF 30-50 to your face, neck and decollete.
My pick: Raw Elements tinted SPF 30. If you are out in the sun all day, you should reapply every few hours. Raw Elements also makes a non-tinted SPF that you can use for the body.
Important tip: Remember most commercial sunscreens are full of toxic chemicals so please please please stay clean and chem free when it comes to sunscreen!
Wear a wide brim hat and sunglasses. Wearing a hat and sunglasses will shade your face and minimize damage caused by the sun’s rays, especially in the high heat of the day. This is a great way to avoid sun spots from showing up in the future.
Wear less makeup. Makeup will clog your pores and with the added heat and sweat can cause a build-up of bacteria which leads to breakouts. Let your natural beauty shine!
Exfoliate. Use a gentle, all-natural exfoliating product to remove the buildup of dead skin so that your pores can breathe and skin can glow. Exfoliate every few days and follow up with a serum and light moisturizer (if needed). My pick: Eraorganics Manuka honey walnut scrub.
Apply an everyday face serum. A good serum is great for replenishing and adding vitamins back to your skin. It will also aid in creating a protective barrier for your skin to ward off bacteria and keep your face from breaking out. Try our Healing Hemp Face Serum. It’s best to use your serum just after you wash your face 2x daily.
Drink water and replenish with electrolytes. Higher temperatures and more time outdoors lead to internal dehydration which can result in headaches, dizzy spells and drier skin! Drink plenty of filtered water throughout the day. Make sure and incorporate good quality trace minerals.
Important tip: To stay well hydrated we need more than just water, that’s where trace minerals come into play. My pick: Beam Minerals. They also have a mineral spray that you can use to spray your face and hair to replenish lost minerals to keep your skin glowing and hair shining.
Homemade replenishing face mask. Treat your skin to a luxurious and inexpensive mask that you can make with items you have in the refrigerator.
Try my favorite creation: Avocado, yogurt and Manuka honey mask.
Mix together the avocado, yogurt and manukau honey. Apply for 1/2 hour. Rinse.
This mask will transform your skin! The yogurt has a mild exfoliating quality and will also help balance your skin’s PH by feeding it with healthy flora. The Manuka honey is antibacterial, anti-fungal and is a superb humectant that will attract lots of moisture into the skin. Avocados are loaded with antioxidants and minerals and can gently exfoliate your skin to unclog pores. You can use this mask 1-3 times a week.
Wash your face morning and night. Make sure you cleanse your skin 2x daily with a mild face cleanser. Try Chiki Clean Aloe Cream Cleanser. Aloe is the main ingredient in our face wash and it’s perfect for soothing the skin in the summer.
A very important tip: When washing your face use only lukewarm water, as hot water can cause inflammation and strip your skin’s natural oils and can cause irritation. Always follow up with your serum and a touch of moisturizer (if needed).
Remember it is also important to nourish yourself with lots of fresh fruits, veggies and clean protein. Check out your local farmer’s markets this season. You’ll not only be supporting the farmers but also eating local foods that are in season and are the most nutritious!
Lastly, don’t forget to take some time to enjoy all that this beautiful season has to offer!
Wishing you all the best in health, peace and love,
One of my favorite things to do in life: Take the best care of myself and be in vital health, so that I can be of help and service to others.
I talk a lot about healthy diet, mindful practices, better sleep habits, exercise etc. While they are all important, what I have discovered through my own personal experience is that hormonal balance is one of the foundational keys to VIBRANT health. What is the definition of vibrant health? Someone or something that is vibrant, is full of life, energy, and enthusiasm.
There are many men and women experiencing a myriad of symptoms that could be signs of hormonal imbalances. Even if you are doing all of the so called “right things” and find yourself still wondering why you aren’t feeling your personal best, you may consider having your hormones checked.
Here are some of the classic signs:
Most of us are walking around with a few or more of these classic symptoms and wondering why we feel this way. I’m not saying that hormonal imbalance is always the reason for these issues by any means. The truth is you will never really know why until you have a full-spectrum panel of bloodwork done and work with a practitioner that you trust and feel in alignment with to read the results. Working with someone who specializes in this field will help put you on the track to correcting the imbalances. I know this to be true because after feeling pretty much all of these symptoms just a few years ago, I was able to heal myself and regain my vital health. It requires commitment and discipline, as does any goal that you aim to achieve. I will tell you that it is well worth the effort when you start to see and feel your progress over time.
I know that it can be discouraging when you’re already doing many things to care for yourself yet you’re still feeling these symptoms! The next thought is, “I guess I’m just getting old”. Not true! Doing all the healthy things you can for yourself is always a good thing however, there is a difference between being healthy and being in vital health. This is where hormonal balance comes in.
If you want to take charge and finally pull the curtain back to see what is really underneath your symptoms, then I would recommend going to see someone who specializes in hormonal balance. It will be eye opening when you finally sit-down with your practitioner to go over your bloodwork results! At this point, you are no longer shooting in the dark, always playing that guessing game about why you are feeling so fatigued etc. It is very empowering to know the facts, once and for all!
Men and women can experience hormonal fluctuations at any age these days. There are many factors that can be the cause of these imbalances. Some causes of hormonal imbalances are natural signs of againg. Other causes can be from stress, thyroid issues, poor diet, medications, chemical toxicity (from personal products, household products, food and environment), electronics ( too much screen time) and insomnia.
If your endocrine system makes too much or too little of a hormone, you develop a hormonal imbalance. Even small imbalances can create health issues. If left untreated for too long they can turn into more serious health issues. Hormones play a huge role in keeping the body’s systems functioning properly. They control a number of functions including, metabolism, reproduction, mood, sex drive, growth and so much more. If in fact you are struggling with hormone imbalance, it weakens the immune system making you more likely to feel run down. The main function of our immune system is to protect us from incoming pathogens, viruses and bacteria which is most important these days.
So you see, our hormones are involved in every aspect of your health. You need them in very specific amounts for your body to function optimally.
In a hormonally balanced person, cortisol will rise and lower according to the circumstance. People who have a hormonal imbalance are more susceptible to what’s known as a “cortisol flood” making it difficult to turn the cortisol (stress hormone )switch off, which makes you more anxious than you normally would be. That said, if your cortisol is too low, it can also trigger anxiety. So you can see the importance of balancing your hormones. If not balanced, life can take you on a roller coaster ride!
Fluctuating levels of estrogen and progesterone are associated with mood swings and irritability. Low levels of estrogen is linked to lower levels of serotonin, which can cause mood swings, depression, trouble concentrating, fatigue, and irritability.
There are a couple of different avenues to take to help correct these hormonal imbalances. Depending on your level of imbalance and your healthcare practitioner, you can either try a completely natural path by taking good quality supplements from natural sources that will support the body and heal over time, or, there are “bioidentical hormones” which are a type of man-made hormones that are closest to the real thing. These hormones are chemically identical to the ones your body makes, so you can absorb them easily. Do some research for yourself on bioidenticals and see if that’s a good fit for you. You can also discuss these options with your health care practitioner.
While you are waiting to see your specialist, here is a list of things you can incorporate right now to get the ball rolling to feel an improvement. To find a specialist, you can go online and search for an endocrinologist, hormone specialist or bioidentical specialist in your area and see which one speaks to you. You should feel comfortable with the person and treatment that you will be working with.
I will share with you my local resource, here in Austin, where I was able to find a highly qualified specialist to work with. I recommend Heal Austin and the link is here: http://www.healaustin.com/rons-story
Remember 2022 is all about taking care of you! I encourage you to seek out a specialist of your choice and get started on the path of discovery and better health through balancing your hormones.
Wishing you all the best in health, peace and love…