Super Foods Favs

Seems everything labeled healthy is also labeled “super food” these days, when back in 2004 when Dr. Steven Pratt first coined the term, he originally called out only these 14 foods: Pumpkin, walnuts, oranges, salmon (pacific or alaskan), turkey breast, spinach, yogurt, soy, oats, tea, blueberries, tomatoes, beans, broccoli

 While most of us health junkies would still agree that many of these foods still are “Super” we’ve since argued about and added to the list.  Yogurt, soy, and oats have had the most notable debates, mostly due to the quality of their processing. 

 However, we all still can agree on his 3 basic tenets of superfood status:

  • They should be accessible to everyone & readily available.

  • They should be packed with nutrients known to enhance longevity, with above average antioxidants, phytonutrients, essential fatty acids and more diseases fighting & health boosting properties.

  • They should have health benefits backed by scientific and peer-reviewed studies.

 Here’s a list of my Favorite additions to the above Super Food list. See if you can incorporate one of these now 23 superfoods every day over the Summer!!  

Kale, Artichokes , Açaí berry, Brussels sprouts, Cucumber, Avocado, Sprouts, Coconut oil, Bone Broth

Best Supplements for Stress

With the summer upon us, it’s easy to feel overwhelmed and stressed out and well, just too busy!  Today’s post is a little stress hack to help you not only deal with stress, but also keep you alert and focused for increased productivity throughout your day.  There is one supplement that can do all of this, L-theanine

L-Theanine, is a natural amino acid, not readily available in our diet that can help with mental focus, alertness, reduced anxiety, and deeper sleep.  It has also shown beneficial for cardiovascular health support and memory and cognition.  Found in most teas (most notable, green tea) it can help stimulate GABA, a neurotransmitter that helps regulate mood and reduce anxiety. 

It is unique that it can be taken at both ends of your day for the same benefit.  Research suggests 100-200mg per dose up to 3x per day.  More is not more with this, as higher doses at one time can have the opposite effect.  

Supercharge it for day & night!

AM - Take with your morning coffee (powder or pill form) to decrease jitters from caffeine and increase focus and alertness.

PM - Take with melatonin 1-2 hours before bed for more restful sleep. 

 Supplements by themselves are not magic bullets and cannot not undo an unhealthy lifestyle, but they CAN add support, hence the name “supplement” to supplement your already healthy lifestyle. They should be used wisely and in coordination with your health & medical history, lifestyle, and wellness goals. Most require a minimum of a couple weeks to a month for full effect.  ALWAYS talk to your doctor before adding any supplement. 

  • Don’t take L-theanine if you already have low blood pressure or are on blood pressure medication

  • L-theanine can interfere with stimulants

 BONUS: Here are 5 more supplements known for combating the effects of stress:

Ashwaganda - an adaptogenic herb used in Ayurvedic medicine for many hears.  Adaptogenic herbs work to adapt to your hormone response, giving your body more of what it needs, this one is mostly known for supporting stress hormones and thyroid function. 

Rhodiola - Another adaptogen, this one helps to boost brain power, burn fat, and increase energy, while reducing fatigue, anxiety, and depression. 

Valerian Root  - Mostly known as a sleep aid, like L-theanine it can increase GABA levels, usually better tolerated 1-2 hours before bed. 

Vitamin B - B vitamins provide nervous system support and keep your energy high to combat the effects of stress in your body. 

Magnesium - Another GABA booster, magnesium supports muscles and nerves while helping to also regulate cortisol (stress hormone) levels. 

*This is for information purposes only and should not be considered medical advice, always speak to your physician before adding supplements to your diet.

Sustainable Home Farming

Did you know that the average piece of produce travels up to 2000 miles and spends almost half its shelf life in transit before it gets on a shelf.  To prepare it to withstand transit, it must be picked before it is fully ripened.  The early harvest and time off the vine can end up diminishing the nutritional value of that produce by up to 46%. 

Home, organic, hydroponic growing is lighting up the wellness scene, but who’s got time to tend to a farm!! Thanks to Lettuce Grow, a company founded by Jacob Pechenik and Zooey Deschanel, home growing is simple, requires no time and space, and they’ve taken care of the hardest part of home growing by shipping you pre-germinated seedlings each month.

Lettuce Grow was inspired by The Farm Project, an organization also founded by Zooey and Jacob. The Farm Project aims to re-connect people with their food, provide access to easy home growing solutions, and to connect communities with their local farmers.  Lettuce Grow donates 1 farmstand back to the community for every 10 sold.

Farmstands start at $399, Use or share the code REWELL19 for the first month of seedlings free (up to $69 value)  

Tear sheet available to share in your agency home page.

Sync your Brain with Beats - Binaural Beats

It has long been proven that meditation can Improve focus, mental clarity, and cognitive performance, while reducing stress, anxiety, and mental fatigue……..

What you didn’t know is that there’s a shortcut for those of you looking to get the advantage wait, that’s pretty much all of you. This is also perfect if you know you “should” meditate but don’t know how or don’t have enough time.  

A high-performer you know that efficiency and optimization of your tasks can improve outcomes.  Some research supports that use of binaural beats and brain entrainment can give you the benefits of 30 minutes of meditation in just 10 short minutes.  

Your brain is an organ driven by electrical frequencies that can be measured in Hertz (Hz) by an electroencephalogram (EEG).  Binaural beats are sounds that are created in stereo (Left and right) with different frequencies sent to each ear.  The difference of the two frequencies is the one that resonates with a corresponding brain frequency, encouraging your brain to sync with that frequency for the suggested benefits

Here is a list of brainwave frequencies and a corresponding Spotify list for each.  Enjoy & let me know what you think! 

*many of these lists are just the tones, which are not easy to listen to when starting out.  You’ll find others like this one that also mix in light ambient music, which I happen to enjoy.

 *Headphones required* *NOT recommended while Driving*

Gamma, 31Hz & above - High level cognition, memory and recall, peak awareness

Beta, 14 to 30 Hz - Focused attention, cognitive thinking, problem solving, active

Alpha, 9 to 13 Hz,  - Relaxed focus, stress reduction, positive thinking fast learning

Theta, 4 to 8 Hz - Deep relaxation, creativity, light sleep, meditation, hypnosis

Delta, <1 to 3 Hz,  -  Deep sleep, regeneration, healing, pain relief, anti-aging

My favorites are Alpha states for stress reduction, perhaps before an important meeting where you need the most clarity of mind and focus. Or Theta states when you are trying to make changes in your life, perhaps trying to change a limiting belief or other work of the subconscious mind, affirmation and mantras can be useful here. 

  • Start with just 10 minutes per day 

  • Use headphones, it is important for each ear to have it’s own speaker (L/R) 

  • Be in a comfortable relaxed environment with eyes closed (do not use while driving)

  • Sync up to the right frequency for your desired outcome

Want to dive deeper, here’s a more in depth read:


Hydration for Summer Activities

Electrolytes conduct electricity when dissolved in water and are essential for several biochemical processes and life functions.  Sodium, Potassium, Calcium, Bicarbonate, Magnesium, Chloride, and Phosphate are all electrolytes, each with their own regulatory functions inside and outside of cells.  The most common symptoms of electrolyte imbalance are; anxiety, trouble sleeping, and digestive disorders.  

When it comes to hydration, sodium and potassium are the most talked about and the most commonly imbalanced.  aside from hydration, both are essential in kidney function, muscle contractions, nerve signaling, energy production, and more recently linked to bone health.  

Our bodies were designed to hold on to sodium as it was sparse in the early hunter gatherer days, unlike its counterpart potassium which was abundant in the fresh fruits and vegetables readily available.  

So by design, we hold sodium and let go of potassium.  Sodium intake in today’s diet is up to 7x the daily recommended amount 1300-1500mg (less if over age 50), while potassium struggles to exceed 50% of the recommended daily amount of 4700mg.  This inverse intake is causing us to retain sodium in order to preserve potassium.  Thus increasing fluid retention and possibly spiking blood pressure.  

Is restricting sodium the answer? Not really, healthy active adults, usually don’t have to restrict sodium levels, some may benefit from an increase in dietary sodium. Especially those who’s exercise sessions can last over 2 hours.  A diet full of healthy fruits and vegetables will ensure potassium levels remain high too. Use caution with sodium only supplements (such as salt tablets) as they can lead to further imbalance and fluid retention. 

For exercise sessions over 2 hours, you may find electrolyte supplementation effective.  Your best electrolyte supplement should contain a balance of Sodium (salt), Potassium, Magnesium, and Calcium in that order of priority and concentration.  When in doubt, check the ingredients on the label.  

In Summary: 

  • Healthy highly-active adults need salt.

  • If supplementing choose a balanced electrolyte drink.

  • Supplementation is usually not needed for exercise sessions under 2 hours with a proper diet and training plan. 

  • Medications and hormone imbalances can cause electrolyte imbalance, always check with your doctor before supplementing. 

  • As an active adult, ensure your diet is packed full of potassium rich foods such as: dark leafy greens, cruciferous vegetables, sweet potatoes, squash, and avocados. 


Trail Running vs Road Running - Do Both!

Simply put, trail running focuses on technique, balance, stability, and strength.  Often a difficult trail will require you slow down, shorten your stride, and run more on your toes.  Conversely road (treadmill or flat surface) running allows you to work on pacing, distance, higher intensity bouts without the need to be so conscious of changing terrain.  Here are a few trail running workouts to try. Mix these in with your flat road runs to develop strength, balance, stamina, and to work on technique.

Steep, technical trails: Attack short, steep up-hills, bound over roots and rocks, fly downhill where safe. Jog at a recovery pace between explosive bouts, focus on technique and a shorter stride.

Moderately hilly trails: Do a mixed run with short bursts of 45 to 90 seconds hard running followed by the same duration of slow jogging or walking, use the natural terrain as a guide for timing. Focus on maintaining good form even when fatigued and key in on power and efficiency rather than speed.

Rolling hill trails: Run easy for the first half and run pick up your pace for the second half, making these longer intervals and closer to each other in intensity. Not as high intensity on the speed work and not as low on the recovery. 

Not a runner?  The idea of integrating different training modalities into an existing “routine” is not new, it is an old scientific principle called the S.A.I.D Principle (Specific Adaptation for Imposed Demand), in simple terms means that after a period of exposure to the same stimulus, your body will adapt to it.  So if you are looking to get more out of your training, perhaps a change is necessary.  Try adding in different training techniques, changing the duration or intensity to something out of the ordinary for your regular routine.


5 Habits of Mindful People

Living a mindful life goes far beyond sitting cross-legged in meditation or bowing to say “namaste” to passing strangers.  Anyone can decide to be more mindful without spending any additional time “practicing it”.  Choosing to spend time in meditation or adopting a gratitude practice can expedite your way to a more mindful life, but they are not required to get started.  

Here are 5 daily habits of mindful people that you can adopt right now!   

They feel all of their emotions without hooking into them - 

A 2017 study recently revealed that there are 27 distinct emotions, not just the 6 categories previously labeled.  At any point in your day you may experience an array of these emotions.  Learn to label them without being hooked into that feeling permanently.  Often when you recognize or label an emotion, it will lose its power over you.  

They notice their thoughts but don’t believe all of them – 

it is suggested that 98% of our thoughts are repetitive, be willing to throw out the exaggerated, irrational or unrealistic thoughts that can cause anxiety and undue stress.  Choose constructive self-talk over internal criticism. 

They are curious and ask questions -  

Approaching issues with curiosity can help to delay judgement of a situation, this is true to an internal conflict and even a potential conflict with someone else. Simply questioning before judging or acting can give you a few extra seconds and more information to respond instead of react.

They turn routine tasks into mindful moments -   

That short walk from your car to the office door, instead of letting your mind run you over, try to notice the smell in the air, the temperature of the air as it hits your face, what you feel under your feet when you take steps.  How about brushing your teeth, or waiting for your coffee at the coffee shop? Take control of these moments and make them mindful by simply noticing feelings, sensations, sounds, and things around you without judging them or allowing your mind to create a story or get lost in thought.

They nurture their bodies and their mind, actively choosing what to put into each -  

Choosing the nurture your body with healthy foods and avoid things that lower your vibration such as sugar, processed foods, or an excess of alcohol or caffeine. For some nurturing the mind includes avoiding those things that can be toxic to our thoughts, including some tv and social media.  

They also prioritize rest , embrace the imperfections of themselves and others, accept the transient nature of things, thoughts, and feelings, and find moments to be creative or playful throughout the day! 

Spring Cleaning - Beyond the Dirt

After purchasing a new home, most people like to give the house a good deep cleaning. But usually, we only focus on cleaning the dirt we see. Scrubbing surface areas, cleaning carpets, wiping down walls, and disinfecting bathrooms are high priorities.

But there’s more to cleaning than removing the dirt we see. Have you ever considered how the residual toxins lurking in your home, that often come from cleaning products and artificial fragrances dirty a space? Or how negative energy remaining in your home from the previous owners might affect your home? Did you know that even new buildings can be filled with stale or unpleasant energy?

To help you clean beyond the dirt, here are extra steps to help you ensure your new home is not only clean, but that it feels welcoming to your family and serves as a sanctuary for prosperity, abundance, and good will for years to come.

Reduce Indoor Air Pollution -

After a deep clean allow a few extra days to let the home to breath and be further cleansed. Let as much natural air into your home as possible after cleaning to fully rejuvenate your space.

If you have new furniture, bring it in a few days prior to moving in to allow it to settle and off-gas any toxins from its materials. Keep the windows open during this time if possible, as fresh air will help carry any indoor air pollution out of the house.

Additionally, place salt lamps and beeswax candles throughout your home to neutralize positive ions that cleaning products, furniture, and building materials can release into the air. If you have indoor plants, this is a great time to place them in the home as they are optimal natural air purifiers. Traditional air purifying machines are also great for cleansing the air. And don’t forget to clean HVAC systems and replaced any and all filters during this period.

Energy Clearing -

Space or Energy Clearing refers to the art of cleansing and consecrating spaces traditionally practiced in many cultures. Strand Hill's in-house Feng Shui and Home Clearing Specialist, Angela Sabatasso, notes that it is one of the best techniques if you want to notice an immediate difference in your space as energy tends to accumulate, much like clutter, and causes disharmony in the space that can ripple out to affect your life.

Clearing the energy in your home can easily be done on your own. Energy Clearing can be done privately and quickly, or as a ceremony with your family to bless your new home and set new and positive intentions. The most common practice of space clearing is smudging, or the burning of particular herbs, such as sage and sweetgrass. Sage is known to cleanse, purify, and remove negative energy, while sweetgrass (often burned after sage) brings in the energy of peace and love, a sweet offering back into the space.

After you’ve properly cleaned your home and are ready to move in, the continued use of indoor plants, salt lamps, beeswax candles and even specific crystals can help keep your home toxin and negative energy free - clean beyond the dirt. At Strand Hill our real estate professionals and wellness specialists are here to help with expert referrals and local resources to make new home and spring cleaning easy and enjoyable for you.

Seasonal Allergies, Relief and Preparation

Spring is upon us and for approximately 25% of the population that means so are seasonal allergy symptoms.  The level at which you respond to seasonal allergies primarily has to do with your body’s current state of immune health and inflammation.  If your immune system is not 100% ready to deal with pathogens such as pollen or other airborne allergens you may experience allergic reactions.  

  • Start with the gut - 80% of your immune system is in your gut, it is the place where your body interacts most with your outside world via nutrient consumption and pathogen elimination.  Work to heal any know gut disorders such as IBS or leaky gut, rebalance gut bacteria with healthy probiotics and anti-inflammatory foods.  

  • Protect your external environment - have any carpets or rugs cleaned, replace and clean all air filters or bring in air purifiers or indoor plants to help.  

  • Focus on adding anti-histamine, anti-inflammatory, and detoxifying foods and/or herbs to your diet.  Here is a great article on histamine reactive foods.  

  • Try adding a natural anti-histamine supplement such as quercetin, bromelain, and vitamin c.  The use of local honey is also said to help prepare your body best to deal with local pollen sources.  

The best way to fight seasonal allergies is to get ahead of them by preparing your immune system and strengthening its fighting power.  Reach out if you would like additional resources to combat allergies naturally. 

Stay Well While you Travel - 5 Tips

Many of you will hit the road for spring break, here are 5 things to remember while you are away!

  1. Re-Energize - Start your day off with a little energy boosting exercise routine.  Here’s one to get you started.

  2. Get Grounded - Take off your shoes and put your feet on the earth, this is especially great if you are somewhere warm.  Otherwise, get as close to nature as possible with the intention of connecting, feeling the ground beneath your feet, breathing the air, feeling the texture of trees or grass.  

  3. Practice gratitude – Make time in your day to verbally express (or write) your gratitude, this is a great family practice too!  

  4. Go Tech-free – Schedule time where all devices are powered off and stored somewhere, another good one for the whole family.  I dare you to do it for a full day! 

  5. Play – find care free moments to play, Marco Polo in the pool anyone? Try a board game or something that gives you a good belly laugh.


Food Intolerances vs Allergies

This is a quick article share from one of my favorite Integrative Medicine Practitioners. Many of you have asked me about various “avoidance diets” such as FODMAP, night shades, gluten-free, etc. This article does a great job a summing it up for you.

Up to one in 20 Americans may have NCGS, which can affect the brain, skin, endocrine system, stomach, liver, blood vessels, and more. Common symptoms of a food intolerance are digestion or stomach issues, fatigue or foggy mind,  headache, skin or joint issues. The best way to check for food intolerances is by an Elimination Diet:

5G & EMF’s Protecting your family & your home. 

In this week’s post I get to share my two passions with you, wellness and technology.   

But Before I do… Kudos to Brittani and Abby for staying in top 5 on BOTH leader boards for exercise minutes and steps.. Keven coming up in the ranking for minutes, but Amy still has you beat! Karynne hits the minutes chart at #5 and  Lynne & Juliette keeping the top step spots warm!!  Keep it up gang!

Technology is moving so fast that a new generation of wireless signal technology has been introduced about every 10 years since the 1980’s. Which brings us to the current and 5th generation, 5G. 

The excitement of 5G is countered with equal amounts of skepticism from those who study the health effects of radiation and the dangers of EMF’s. No matter what side the fence you sit, we can all agree that technology is moving at a rate faster than we can research.  (Just think, it took us 100 years for the FDA to finally declare that Trans-fats were killing us.)

5G has a signal strength 45x that of 2g and while opponents of the dangers of EMF will claim that these non-ionizing frequencies are safe (vs ionizing, such as x-rays that disrupt the cellular membrane and cause damage cells). The current research supports that they are potentially carcinogenic.  (research links here)

Since we can’t get away from exposure, here are a few ways to minimize it and protect your family.  

  • Use wired internet whenever possible

  • Turn off all unused wireless devices especially at night (or use a timer)

  • Remove all wireless devices from bedrooms (unless they are powered down). 

  • Place shungite or black tourmaline stones in sleeping areas or in office areas where wireless devices are (offices, etc.) *don’t place these directly on or too close to the device).  

  • Use a land line for calls, speaker on your cell if you must, or wired headphones.  Use bluetooth as a last resort for calls.  

  • Keep at least 1-inch distance between your body and your devices (don’t keep your phone in your pocket or use your laptop on your lap)

If you are really concerned you can purchase an EMF reader form between $175 and $350 to better asses your exposure.  There are products such as phone and tablet cases that are available and claim to reduce exposure, however some if not used properly can actually increase your exposure.  The most effective products have been EMF blocking blankets and clothing articles. Most useful in women who are pregnant and men and women trying to conceive, as EMF exposure has been linked to infertility. 

Stroke Prevention, Diet & Awareness

In light of the sudden death of Actor Luke Perry, stroke prevention awareness is pouring into mainstream media and health and wellness channels alike.  Here’s what you need to know and share! 

A stroke can happen at any age, often without previous warning and to healthy people.  It is most important to notice the signs of a stroke and seek medical attention immediately, do not wait out symptoms, as time is of the utmost importance when a stroke is occurring, time is usually the difference between surviving a stroke or not. 

The attached handout from the American Heart Association provides information that you can share, including what a stroke is and how to recognize one F.A.S.T. (Face drooping, Arm weakness, Speech difficulty, Time to call 911). Here are 7 additional and often overlooked signs of a stroke.  Seek medical attention right away if you observe these symptoms in yourself or a loved one and are concerned they could be signs of a stroke.

 Confusion or difficulty understanding – a puzzled look, hard time focusing, trouble making decisions or understanding information.

Dizziness or loss of balance – unsteady movements or staggering, holding on to stationary objects to keep balance.

Numbness or tingling – usually in the face or body, constant touching, massaging, or shaking of the numb areas.

Trouble speaking – missed words, words that cannot be understood or sentences that do not make sense.

Severe headaches – headaches without known cause or discomfort in the head, scalp or neck.  Sometimes leading to vomiting.

Trouble walking or weakness – trouble with ordinary tasks, wanting to sit or laydown often, trouble walking.

Changes in vision – blurred vision or trouble with one or both eyes or unable to read.  Sometimes wanting to squint or rub eyes.

Aside from awareness, managing your diet, exercise, and stress levels are most important.  Traditional guidelines will have you believe that a saturated fat and dietary cholesterol are to blame when more recent research shows that high carbohydrates, refined sugars, and processed foods are and have been the real culprit.  To read more, check out this is a great post outlining the research from one of my wellness colleagues and mentors, Functional Medicine Practitioner Chris Kresser.

The basics are that a low-carb diet proves time and time again to be the healthiest diet across multiple health concerns and wellness/lifestyle goals.  Low carbohydrate diets are considered to be when 10- 15 % of your daily calorie intake comes from carbs, not including veggies.   

SPOILER ALERT: Here’s the math, a look behind the “nutritionist” curtain.

1500 calorie diet – 150 calories form carbs per day, 37.5 grams of carbs per day

2000 calorie diet – 200 calories from carbs per day 50 grams of carbs per day

(carbs have 4 calories per gram, to give you a reference 1 cup of cubed & cooked sweet potatoes is 28 grams.  These numbers do not count green veggies, eat them freely for a total carb intake of under 100g per day). 

This story is personal to me as someone very important to me (who happens to be in impeccable health) suffered a stroke at the young age of 50.  His story is not uncommon and had nothing to do with lifestyle, but a little hold in his heart that did not close after birth and went unnoticed until his stroke.  (for more on that condition look up Patent Foramen Ovale or PFO).  Because of his healthy lifestyle and awareness of his own body and these out of the ordinary symptoms, he went immediately to the ER and recovered with no damage to his brain and the rest of his life to live. 

Cleaning with bacteria... What?

10 years ago, the thought of eating bacteria was unheard of..… today, healthy bacteria is promoted in health foods (fermented foods, yogurts, etc.) and sold separately in the form of probiotics.  This is because we now understand that not all bacteria is created equal and can most easily be categorized as harmful or helpful bacteria. The helpful bacteria is said to crowd out the harmful, giving it less room to colonize and take over the environment. 

When bacteria colonize together they form a biofilm. In nature, biofilm is a healthy part of the ecosystem, however it is not and should not be so welcome in your home.  For example the pink-orange stains you might see on your toilet or in your shower is a common form of biofilm, mostly comprised of the bacteria S. marcescens which is harmful to humans and not even bleach can break it down without harsh scrubbing. 

After scrubbing, you end up with a completely sterile surface, right?  Not so fast, similar to how antibiotics destroy both the harmful and helpful bacteria of your gut, this type of cleaning also destroys both types of bacteria, leaving the surface ripe for the recolonization of more harmful bacteria. The solution, cleaning your hard surfaces with probiotic cleaners, cleaners that after cleaning leave helpful bacteria behind to prevent and crowd out unwanted pathogens.  Interesting, right?  Two products have caught my attention, the cleaning spray and a room spray.

While we’re on the topic of bacteria, you’ll only need this one reason to break up with your kitchen sponge.  An infamous study out of Germany concluded that the average sponge could have up to 45 billion bacteria per square centimeter, far more than you’ll find on a toilet seat.  It is best to use a cloth with natural fibers, swapping it out daily and letting it thoroughly dry between uses.  


Good Carbs, Bad Carbs, Low Carbs, No Carbs

The carbohydrate debate is one the most heated debates in the nutrition space, but more and more practitioners are lowering the daily amount of carbohydrates required as new research on hormone regulation and blood sugar pours in. 

Here are the most popular 3 daily intake ranges for carbohydrates (measured in total grams).

Ketogenic Diets

Maximum of 20 grams per day - these diets are aggressive and the most researched today, they are tough to stick to, but proving to be great for those with a lot of weight to lose or anyone with or trending toward type 2 diabetes.  when first adapting to a ketogenic diet, side effects are common but subside after a few days while your body transitions from carbs to fat as its main source of fuel.

Low Carb Diets

Daily range of 20 to 50 grams, These diets tend to have less side effects, but an adjustment period is common. Great for someone who wants a little push or to drop those few pesky pounds. 

Moderate Carb Diets

Daily range of 50 to 100 grams.  This is the most common type of lower carb diet and a great place for someone who is just learning to monitor daily carbs or someone who is simply looking to maintain their physique and current health status.  

Finding the “sweet spot” for your daily carb intake (and carb sources) can be the key to lasting daily energy, great sleep, and good moods. It is important to note that not all grams are the same. These two plates, each with 20 grams of carbohydrates.  Choose wisely! 

Smudging for Home & Energy Clearing.

Smudging (burning incense or herbs) is an ancient ceremonial practice where sacred plants or herbs are burned to cleanse or drive away negative energy and restore balance to people, places, and/or things. The rising of smoke is deeply symbolic across many religions and cultures, most notably rooted in the spiritual practices of the early indigenous American people.  The ascension of the smoke represents the ascension of payers and intentions, bringing them up to the Gods.  Today, smudging is a common practice void of any particular religious connection.  

Smudging is very easy and does not require a professional, only the herbs, a flame resistant bowl (or abalone shell), some safety precautions, and your good intentions. In real estate, it is quite common to smudge sage in a new home or a new listing.  The attached social image shows you 4 herbs to smudge besides just sage.  

Check out this article for a full list of herbs and for more detailed  instructions on smudging.

Increase your EQ to increase your SQ (Sales-Intelligence) Quotient

SQ is not a real thing, but EQ is! EQ, Emotional Intelligence.  

Emotional Intelligence is generally said to include at least three skills: emotional awareness, or the ability to identify and name one’s own emotions; the ability to harness those emotions and apply them to tasks like thinking and problem solving; and the ability to manage emotions, which includes both regulating one’s own emotions when necessary and assisting with the emotions of those around you.

Sales and market reports are checked monthly, quarterly, and annually, to make you a more informed sales person, perhaps more informed than your competition. Yet, it is the client’s experience with you that matters more than the information you share. To understand how others may experience you, you must first understand how you experience yourself.  Here are a few links to help!

How Emotionally Intelligent are you? Take a quick quiz here!

This month, the month of feelings, make your emotional wellness a priority! 

Real Estate Wellness - 2018 Global Review

Highlights from the GWI Global Trend Report (discussed this morning)

The global wellness institute is a non-profit organization for research and education of the health and wellness industry.  At the end of each year they produce a report called the Global Wellness Economy Monitor which highlights different sectors of the wellness market.  Of particular interest to me (us) is the section called Real Estate Wellness

“Investment in our homes should also be a strategic investment in our health.

For most people, our home represents our most important personal investment and one of our largest expenditures (about 20% of all consumer spending, or more than $9 trillion in 201727), so it is only logical that our home should also be an investment in our health and wellbeing. Yet, wellness lifestyle real estate is a nascent industry that is not well understood by consumers, real estate developers, and investors.“

In the last year:

  • The Global Wellness Economy grew from 3.7 to 4.2 trillion

  • Wellness Real Estate was renamed: Wellness Lifestyle Real estate to encompass the growing trend of lifestyle preferences into the real estate market

  • This sector of the market grew from 118b to 134b, showing a 6% growth, projected to grow annually at 8% to 197 billion by 2022.

  • The wellness lifestyle real estate pipeline consists of 740 projects across 34 countries in 2017. (for more read the build well to live well section of the full report)

For the full report visit

Sleep Tracking

3 reasons you should track your sleep & 3 gadgets to help - they are also great gift ideas! 

 You should track your sleep if: 

  1. You wake up frequently through the night

  2. you are sleepy throughout the day, even with a full night’s sleep 

  3. you want to optimize your performance (cognitive or physical)

Sleep trackers are booming in the wearable health technology space, the debate still remains as to their accuracy and efficacy for severe sleep disorders and use for medical reference.  Most doctors agree that sleep trackers and other wearables can help inform them to influence their diagnosis and treatment plan, but cannot alone provide an accurate diagnosis.

*If you are worried about a more serious sleep disorder, please see your health care provider.  

There is no debate over their efficacy in helping people change unhealthy behaviors.  These changes are driven by community and personal accountability and the awareness of patterns or habits that do not yield favorable results. All resulting in positive behavior changes that lead to healthier outcomes.   

Here are my favorite 3 sleep trackers currently on the market:

  1. Beddit Sleep Monitor - $150

  2. SleepScore Max - $150

  3. Withings Sleep  - $99

*note that some wearables (such as the aura ring, fitbit, apple watch, etc.) also excel at sleep tracking sleep, but are not included in this list since they are multi-purpose devices.  

Sleep tracking and other biometrical data, can teach you:

  • How many hours of sleep you actually need

  • How well you tolerate caffeine or alcohol

  • The best temperature for you to have the most restful sleep

  • The best times to fall asleep and wake for your individual physiology

  • The best times for you to exercise and how well you recover from exercise

  • How well you are tolerating stress

  • Meal times and foods that work best for you

Depending on the tracking device you choose and your individual health & wellness goals, the opportunities to track, record, and modify are endless.