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In the years of working with people on their health challenges, what I keep hearing is "it's to hard" or "it's to complicated". I'm here to say LET IT BE SIMPLE, because it can be.
Here are a few simple things to ensure that you feel as fit and healthy as possible, starting today.  These are 5 simple changes that you can make to your lifestyle to improve your overall health.
 
1. Get Some Sleep
 
  It is no secret that sleep is important.
You may have noticed that sleeping helps you to
avoid that tired feeling all day, and helps you
to concentrate more.  Sleep is also a chance for
your body to rejuvenate, and plenty of things still go
on in your body’s various systems while you sleep. If you don’t get enough sleep, it’s not only
highly likely that you’ll be tired the next day, but your health can suffer too. 
Being tired makes us emotional, stressed, limits our concentration, and can even make
us more susceptible to illnesses. Try to get around 7-8 hours per night for the best
benefits that sleep has to offer.
 
2. Breathe
 
  It may seem like an unusual suggestion, but do you ever take the chance to just sit and breathe?  There are a lot of breathing exercises and even with just one session of concentrating on
your breathing will leave you feeling more relaxed. 
Over time if you do this at least once a day, you’ll find that you feel calmer, less emotional,
and just generally better. Meditation is a good time to try out breathing techniques.
 
3. Don’t Be So Convenient
 
  For some reason, people feel that they are too busy to cook a proper meal each day. 
This results in grabbing a quick meal on the way home from their local fast food place
or they get frozen dinners that can be thrown in the oven or microwave when they get home.
While these shortcuts may seem to save time, ultimately, both are very unhealthy choice to make.
Ready meals, processed food, and junk food are loaded with sugar, fat, salt and many more
calories than our bodies need. Fast food also tends to be heavily processed and the
nutritional goodness for our bodies is practically non-existent. 
Try to cut back on these unhealthy foods and instead cook from scratch. It is not difficult to prepare
a healthy protein with vegetables on the side which is a far healthier option.
 
4. Go For A Walk
 
  Instead of putting off exercise claiming that you don’t have enough money to afford a gym,
or enough time to actually go to the gym, just take a step out of your front door. 
You can walk anywhere and this is completely free. 
Involve the whole family and go for a walk around the block or to the park if there is one nearby. There is absolutely no excuse for not going for a walk and you have plenty to gain from it too. 
First of all, you’ll be able to enjoy gentle exercise that will still give you a good cardio workout to
keep your heart pumping. You will also be able to enjoy some fresh air, which is essential
for the brain and muscles.
Make it a nightly ritual that takes places right after dinner.
 
5. Drink More Water
 
  You need to be drinking water everyday day and if you wait till you're thirsty then you are already dehydrated. Dehydration is one cause of headaches, tiredness, and brain fog so,
get some more water in your body. 
You could try, every time you go into your kitchen remember to have a glass of water.
Whether you’re making breakfast, lunch or dinner or if you’re just grabbing a snack, using this
as a prompt to drink a glass of water is an effective way to remember to stay hydrated.
This will improve your overall health and can even have a positive effect on your appearance
by improving the quality of your skin!

In this week's newsletter there are 5 herbs that you can grow to help with sleep. Don't miss next weeks tip or tool, sign up at the top of the page.

 
You know you should stop worrying so much, but you can't seem to do so. In a lot of cases, you worry about things that are outside of your control. This simply makes the situation worse, which leads to stress and anxiety, giving you more reasons to worry. If you would like to avoid the many health dangers that excessive worry can lead to, try the following 5 worry-free techniques.
 
1 – Keep a Worry Journal
 
Start recording everything you worry about. Also track whether your worrying had any impact on the problem. What you will find is that worry, in and of itself, produces no positive results. You may also find that much of your day is spent worrying, and this revelation should be enough to tell you that you are wasting your time fretting over things that you should not be concerned about.
 
2 – Forget About the Fear of Missing Out
 
FOMO is a real thing. That is the acronym for the fear of missing out on some event, activity or experience. A single human being cannot be everywhere at once. You cannot attend every social function, or enjoy every possible experience that you would like to. The next time you begin to worry about not being present for some event, party or experience, calm your fears, and remind yourself you can't be everywhere and do everything.
 
3 – Change Your Diet
 
A healthy body and mind promote less stress and anxiety. A deficiency in B vitamins such as B12 and folic acid can cause a depressed, anxious response in some people. Eating a lot of processed foods, which many people do these days, means your body is missing out on many of the minerals, vitamins and chemicals it needs to stay healthy. This can trigger an anxious response in your brain, which is its way of telling you it is not receiving the nutritional goodness it needs.
 
4 – Put Your Nose to Work
 
Aromatherapy is a billion dollar business around the world for a very important reason – certain aromas deliver certain responses by your brain. This leads to feelings of anxiety or peace, stress or calm, depending on what you are smelling. The smell of a grapefruit, and other citrus aromas, refreshes and revitalizes you, boosting your feeling of happiness and level of energy.
 
5 – Get Moving
 
Any form of physical movement or exercise causes something wonderful to happen. Your brain rewards this positive behavior by releasing feel-good hormones and chemicals. This is why exercise actually changes your mood, and makes you feel better about your life and the world around you. Get up out of your chair and get moving and you will instantly become worried and anxious about fewer things in your life.


Pick one, try it, all you have to lose is that endless cycle of worry. 

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Hellerwork is an integrated system of bodywork, helping to connect and reorganize body alignment through a process of functioning, emotion, body structure and expended energy.
 
Once you realize how some of your movements have become harmful habits, you can release the old and bring in the new, more natural movements.
 
It is an holistic treatment that is based on the theory that if the body is under stress and there is misalignment in the musculoskeletal system, then health problems will certainly arise, if they haven’t already.
 
Health Benefits of Hellerwork
 
Hellerwork is another bodywork therapy that provides similar health benefits to other therapies. Just some of the benefits are:
 

• Speeds up the healing process of injuries
• Reduces stress and tension and provides a feeling of relaxation
• Helps relieve back, joint and neck pain
• Increases energy and ease of movement
• Improves posture and the body’s skeletal alignment.

 
Joseph Heller, Founder

Heller was an engineer, working in NASA’s Jet Propulsion Laboratory, but became enamored with bioenergetics and the Gestalt method of therapy.
He received advanced training from Dr. Rolf and from Dr. Brugh Joy, a noted physician, author and innovator in the field of preventive medicine and the use of energy as a means of healing. In 1976 he became the first president of the Rolf Institute. 

Later, he developed his own style of bodywork, based on manipulative massage and established a training facility in California for Hellerwork.

 
Restoring Balance for Health and Healing
 
Hellerwork is a series of sessions of deep tissue bodywork and movement education designed
to realign the body and release chronic tension and stress bringing back balance to the structure. 
With the added benefit of innovative ideas such as the movement education and verbal dialogue 
into the mix.

Optimizing your body movements is a major step to healing and relieving pain and tension that comes from a body that’s imbalanced through incorrect body movements. Hellerwork focuses on restoring that balance, creating a more relaxed and youthful body and mind.

The Three Components of Hellerwork
 
Hellerwork combines bodywork, movement education and dialogue to get powerful results of relieving pain and tension and helping your body move with a natural ease rather than rigidity and pain.
 
Here are the three components of Hellerwork:
 
Component One – Bodywork
 
Bodywork is the hands-on component and works by a practitioner helping you first release the tension and rigidity that naturally builds in your body through incorrect movement patterns.
 
Component Two -  Movement Education
 
Movement education is another component of Hellerwork, acting to increase awareness of how you move and how it affects your alignment and balance in everything you do. You’ll develop new patterns of movement which will rid your body of tension.
 
Component Three - Dialogue
 
Dialogue is the other component of the Hellerwork system of bodywork. During the process, you’ll exchange dialogue with your practitioner and learn to recognize patterns causing body tension and stress.
 
Throughout the dialogue, you’ll gain tremendous insights in how your thinking is influencing your body and learn to change it by dealing with problems as they occur.
 
The Hellerwork method can help you to live a more relaxed and pain-free life with reduced physical effort. 

In the newsletter this week I will give you a session to explore and play with.

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Vitamin C, technical name ascorbic acid is a water-soluble vitamin present in certain foods but that can also be obtained through supplementation.
Humans are different from other animals in that they can’t synthesize the vitamin by their own bodies but must get it elsewhere. 
The Benefits Of Vitamin C

• We need vitamin C in order to make L-carnitine, collagen and some neurotransmitters. 
• Vitamin C is also involved in the metabolism of protein. 
• We need vitamin C for the formation of collagen that is part of the connective tissue in the body’s organs and plays a role in wound healing. 
• Vitamin C is also a good antioxidant, which makes it good in preventing cancer. It has the important role of regenerating other antioxidants in the body. 
• There is research going on that looks into whether or not vitamin C is definitely linked to its antioxidant properties or whether there is something else going on that makes this a good cancer fighter. 
• Oral vitamin C produces tissue and plasma concentrations that are tightly controlled. As a water-soluble nutrient, it is excreted by the urine. 

Food Sources of Vitamin C

• Some of the best sources for vitamin C are fruits and vegetables. 
• Citrus fruits, tomatoes, and tomato juice, as well as potatoes are good sources of vitamin C.
• Other foods that will give you vitamin A include red peppers, green peppers, broccoli, kiwifruit, Brussels sprouts, strawberries, and cantaloupe. 
• While vitamin C isn’t found in grains, it is often added to the cereal we eat. 

Prolonged storage and cooking may destroy vitamin C so it is best when eaten with raw fruits.

The good news is that many of the best food sources of vitamin C, such as vegetables and fruits, are usually eaten raw. Foods that you can eat that will give you’re the best sources of vitamin C include:

• Red pepper gives 190 mg of vitamin C
• Orange juice gives 124 mg of vitamin C
• One medium orange gives 70 mg of vitamin C
• Grapefruit juice gives 171 mg of vitamin C
• Kiwi fruit gives 64 mg of vitamin C
• Green pepper gives 95 mg of vitamin C
• Broccoli gives 132 mg of vitamin C
• Each strawberry has 7 mg of vitamin C
• Brussels sprouts give 75 mg of vitamin C in a cup 

Dietary Supplements
Dietary supplements of vitamin C can be given. It is given in the form of ascorbic acid, which has the same bioavailability as the naturally occurring kinds of vitamin C eaten in food sources of vitamin C. 
Other forms of vitamin C supplements include calcium ascorbate, sodium ascorbate, ascorbic acid with bioflavonoids, dehydroascorbate, xylonate, threonate, and calcium ascorbate. 
A few research studies using human participants found that the bioavailability is different depending on the form of vitamin C used. 
Other studies have indicated that there are no differences in the bioavailability of the various types of vitamin C. These vitamins are all extremely cheap and can be used to indicate the individual’s vitamin intake.
Bottom line...take what works for you. But, take a supplement of vitamin C.
( For example, right now I am taking 6 grams of vitamin C and I'm still seeing petechiae)
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Vitamin C Deficiency
Vitamin C deficiency results in scurvy. 
The timeline for getting scurvy depends on the body’s initial stores of the vitamin in the body to begin with. Signs begin to show up within a month of withdrawing all vitamin C from the diet. Symptoms start out with tiredness, malaise, and other flu-like symptoms. 
As it progresses, the individual can develop gum inflammation, poor healing of soft tissue, petechiae, purpura, poor wound healing, and ecchymosis of the skin. Other signs of a deficiency include swollen and bleeding gums, depression, and corkscrew hairs.

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As parents we want to raise our kids to
eat healthy. It's even more important to instill healthy eating habits in our kids in this day and age where there is so much fast food and junk readily available
for them to get their hands on. While we can't shelter them from it all, we can
​control what they eat at home.
But what happens if you have picky eaters who turn their nose up at the mere mention of vegetables? How can you get them to eat (and even like) vegetables without World War 3 breaking out in your home?
One of the ways to do this is by planting a garden and letting them be involved in the entire process. It's a fun way for them to learn how vegetables grow which will make them interested and curious about them and what they taste like.
Once you make the decision to plant a garden, if you can, designate a small section just for them. And then in this area, let them experiment. Let them choose what they want to grow and then help them develop their gardening skills. There are so many learning opportunities here - responsibility being the main one - and it's also a great way to grow closer as a family because you'll be spending a lot of time side by side tending to the garden.
Another way to encourage kids to learn to love veggies is in their designated garden area plant things like carrots, radishes, snap peas and cucumbers so that they can grab them once they're grown and snack on them right then and there. (A word of caution - for younger kids, you may need to supervise so that if there are other things growing like cherry tomatoes where the leaves are poisonous they don't accidentally eat something the shouldn't.)
The great thing about a garden is that you can experiment with different types of things to grow. And you can help your kids learn which items grow better in your climate and the environment you live in.
By allowing your kids to be a part of the gardening process it will help them be more interested in vegetables and healthy eating. Giving them the freedom to pick a snack right out of the garden
​ is a great way to get them to like their vegetables and want them more. 
If you live in an area that doesn't allow you the freedom to have a garden, there are things you can do like windowsill gardens, etc. Do some research and figure out what suits your family's needs best and then get started. The sooner you can start teaching your kids about gardening and healthy eating, the greater chance they'll learn to love their veggies.

These 2 images are from Sharon Lovejoys books Hollyhock Days and Sunflower Houses

Aging gracefully means being as healthy as you can be for as long as possible.  Your dietary and lifestyle choices play a big role in that.  Even though you make the effort to exercise and eat right, you should always be looking for ways to
fight aging through eating
anti-inflammatory foods.
All of the anti-aging philosophies, promises, and products can be daunting.  You may wonder whether or not eating anti-inflammatory foods is helpful to you. 
It turns out that the body’s aging process can be accelerated byinflammation in the body. 

What is inflammation and how can it affect your body?
The immune system responds to injury and diseases by providing you with inflammation. 
This is a normal process that is important for healing.  One the other hand,
not all inflammation is healthy for you.
When inflammation gets out of hand, it can attack the normal cells of your body and the process
that is supposed to heal you becomes self-destructive. 
It is now well known that chronic inflammation is the root cause of many serious illnesses,
especially those related to the aging process. 
Persistent stress, over-exposure to environmental toxins, and poor diet can all contribute
to this type of inflammatory process.

Can something be done?
The good news is that there are some lifestyle choices that can help this process. 
Following an anti-inflammatory diet is one way to control the aging process. 
While it sounds like a good idea, be wary.  The anti-inflammatory diet is an eating plan
you follow through on throughout your life in order to combat the aging process. 
It isn’t technically geared for weight loss but rather helps improve your overall long-term health. 

The Anti-Inflammatory Diet
The anti-inflammatory diet places a focus on whole foods that are whole and unrefined, high in anti-inflammatory spices, high in healthy fats, and high in omega 3 fatty acids. 
Some things to include in an anti-inflammatory diet include the following:
Soy products, such as tofu, soy milk, tempeh, an edamame
Healthy fats found in extra virgin olive oil of high quality, beans, avocados, seeds, and nuts
Vegetables and foods that are brightly colored, such as dark berries, fruits, and vegetables
Clean water and green tea as a beverage
Spices that are anti-inflammatory, such as cinnamon, turmeric, and ginger.

Foods to Avoid
It is also important to decrease your intake of foods that cause inflammation. 
Highly processed foods are inflammatory as are carbohydrates that are quickly digested,
such as sugar and sugary snacks.  You need to stay away from foods containing vegetable shortening, partially hydrogenated oils, and polyunsaturated oils.
It may be difficult to know if you are eating any of these foods, which is why you need to read the food labels to see if any of these inflammatory foods are in them.
When you’re not sure, you should buy raw unprocessed foods and cook them yourself. 
Food that are labeled “raw” or “organic” can be seen as good foods to choose in an
anti-inflammatory diet.