Dark spots, gray hairs and acne do not stand a chance against the purifying qualitites of lemons. Who knew skin care could be so inexpensive!
Eating a diet high in soluble fiber is essential to weight loss, maintaining regular bowel movements and heart health.
How much soluble fiber is enough?
- 35 grams of soluble fiber is required for weight loss.
- 50-60 grams of soluble fiber is essential to maintaining heart health (cholesterol, blood pressure and diabetes)
Why is soluble fiber good for the heart?
Fiber lowers cholesterol by binding and removing it through the intestines.
Fiber lowers blood pressure by keeping the walls of the circulatory system flexible.
Fiber is helpful with diabetics as it lowers blood sugar by slowly dispensing sugar from food into the body.
What foods are highest in soluble fiber?
Legumes/Beans give you the biggest bang for your buck in quantity of fiber per cup serving size. Other foods may contain soluble fiber, this list is simple of the highest sources of soluble fiber.
High Soluble Fiber in Protein Sources:
Split pea 16.3 grams/cup
Lentils 15.6 grams/cup
All beans: Black, Kidney, Navy, Pinto, Edamame, Cannellini, Chickpea, Adzuki 15 grams/cup
Lima 13 grams/cup
Most Nuts: Pistachio, Almond, Walnut, Pecan, Hazelnuts, Cashews, 4-6 grams/cup
Please note: Animal protein like meat, eggs, dairy, chicken and fish have NO dietary fiber. High fiber protein sources are all plant based.
High Soluble Fiber in Vegetable Sources:
Artichoke 10 grams/cup
Peas 8.8 grams/cup
Green Beans 5 grams/cup
Cruciferous Vegetables: Broccoli, Cabbage (Red, Green, Purple, Napa, Savoy, Bok Choy), Brussel Sprouts, Cauliflower 5 grams/cup
High Soluble Fiber in Fruit Sources:
All berries (raspberry, blueberry, blackberry, strawberry, boysenberry, gooseberry, etc) 8 grams/cup
Avocado 6.7 grams/cup
Pear 5.5 grams/cup Apple 5 grams/cup
High Soluble Fiber in Grain Sources:
Rice, brown 8 grams/cup Oats uncooked 12 grams/cup Barley 4 grams/cup
High Soluble Fiber in Supplemental Sources:
Flaxmeal: 3.8 grams/2 Tbsp
Chia seeds: 5.5 grams/ Tbsp Psyllium: 5 grams/ Tbsp Nutritional Yeast 5 grams/ Tbsp
How do I cleanse my body, find out about spring fashion, and learn which foods eliminate sugar cravings?(Phew)...All answers are found in this 30 minute podcast!
Whether it’s fighting the flu and respiratory disorders or combating tonsillitis and urinary tract infections, horseradish is a condiment that can help keep you healthy. Nearly every part of the horseradish plant seems to have some medicinal value.
Horseradish contains significant amounts of cancer-fighting compounds called glucosinolates, which increase the liver’s ability to detoxify carcinogens and may suppress the growth of tumors.
Do you have a hobby that you love but may not be good for your health? Whether you enjoy fixing cars, woodworking, running, cycling or jewelry making. Your hobby may be stressing your respiratory health more than you know. For me, I love to paint with pastels. The vivid color in pastels come from cadmium and other toxic metals, and when applied, produce a lot of dust, not so great for my lungs. I have tried other mediums yet nothing intrigues me like the pastels. So despite the health risks, I slap on a face mask, ensure I have good ventilation, take herbal chelation for the heavy metals and love my time painting.
So what can you do naturally to protect yourself?
Style is something I thought was hard work and took too much time to cultivate, and time was something I didn't feel I had in excess.
When I first meet Noelle Cellini, owner of the Style Academy, she talked about style in such simple steps that it put me at ease and made it seem doable.
I immediately signed up for the Core Wardrobe course which I delighted in watching on my train commute home every night.
I would arrive home, go to my closet and test her nightly suggestion and find myself staring in the mirror saying "Shit, she's right!".
I had been free of seasonal allergies for 13 years until recentlyI woke up to itchy pressurized eyes and a scratchy sore throat. It actually surprised me when I realized I was experiencing seasonal allergies again. I didn’t want to start the 18 day liver cleanse and have to wait that long to feel better so I came up with this 3 step protocol and it worked. My seasonal allergy symptoms went away within 5 days of using this 3 step protocol.
3 Steps to Get Rid of Seasonal Allergies
My friend Arne is a car guy. Not only does he own the A-team mobile (and on occasion dresses up like Mr.T) but he also has the guinness book of world records for the fastest hearse. Yes, that is actually a thing. When I talk about cleansing to my male clients I often equate our body to auto mechanics.
A 5 day juice fast is the most powerful thing you can do to restructure your body and change your biochemistry. Let Dr. Stanley lead you on this transformational journey. You will be a whole new person!
After years of giving advice to my clients on how to eat, I'm so excited to be getting in the kitchen with you. Too many times have I heard from my clients that growing up they were not welcomed in the kitchen or never encouraged to help prepare meals. It breaks my culinary heart to hear those words. I have such fond childhood memories that revolved around being in the kitchen that I believe that was why I chose to become a professional chef as my first career.
Our informative and experiential 5 week series will focus on one body system each week. Sign up for an individual class or the whole series here. Note: Sign up for the whole series and receive weekly freebies at each class! All classes will be held on Tuesdays from 7:30pm-9:00pm at our St. Charles location at 210 S. 5th St. Unit 202 Saint Charles IL 60174.
It had been intense, 6-8 hours of biking everyday for two weeks from the Pyrenese mountains through the hilly terrain of the Galacian province. I had never biked more than one day in a row and yet here I was cycling my way across Spain. This was physically the hardest thing I had ever done. Here are a few thing I did to help take care of myself on this journey.
Seasonal allergies were just something I had to deal with, or so I thought, until I was introduced to natural medicine. In 4 months, by changing my diet and focusing on cleansing my colon and liver, all my seasonal allergies were gone. Here are 3 things that I did that were most helpful:
Spa Soak is very excited to be collaborating with Traditional Naturopath, Dr. Jen Stanley, to give you herbal, nutritional, and cleansing advice that is right for you.
Have you ever wondered...which cleanse is right for you?
* Why am I 40 and still getting acne?
* Why can't I lose my muffin top?
* Why is my hair falling out?
* Where, oh where, has my energy gone?
* Why do I have stinky feet?
* Would a juice fast be right for me?
* Is there an herb for that?
Get answers to all these questions and more on Wednesday February 11, 2015 6:30pm at Spa Soak.
1733 North Milwaukee Avenue, Chicago, IL 60647
- New Years Resolution to Eat More Vegetables?
- Salads Just Not Keeping you Warm Enough?
- Wondering what foods help to BOOST your family’s immune system?
Dr. Stanley offers 3 easy ways to get your veggies in while staying warm and healthy this winter season.
Get a jump start on your New Years resolution with our 7 Day Raw Foods recipe ebook. Loaded with tasty and nutritious breakfast, lunch, dinner and crunchy snack recipes!
Sign up for our next 5 day Guided Juice Fast starting Monday, February 23, 2015. Get all the support you need with our recipe ebook, customized grocery list, 1 hour Q&A support call, private forum with tips on which juicer yields the most juice, teas that ease detoxification, how to skin brush, 5 minute guided Qigong visualization, where to find juice on the go, and much much more.
Top 3 Ways to Eat Healthy and Stay Warm this Winter Season
1. Delicious & Nutritious Raw Soups!
Could not be easier. Add all the ingredients into a high powered blender and blend 90-120 seconds. When you take the top of the blender off and see steam rising you know it is warm enough. Pour into a bowl and enjoy!
Nourishing Vegetable Basil Soup
2 cups water
3 ribs celery
1 garlic clove, peeled
½ tsp sea salt
1 large handful fresh basil (about 1-1 ½ cups)
1/8 red onion
1/6 jalapeno with seeds
½-1 avocado, peeled and seeded (add more if you like it super creamy)
juice of ½ lime
2. Spice It Up!
Using the right spices in your salad dressings can add heat and warm you up even when eating raw salads. Try blending fresh basil, ginger, garlic, cayenne, curry, chilies, turmeric, or jalapeño into your favorite basic salad dressing to add a punch of heat that will leave you feeling warm and fuzzy.
Spicy & Sweet Kale Salad
4 Tbsp organic cold pressed olive oil 2 Tbsp nama Shoyu or tamari 1 1/2 Tbsp fresh squeezed lemon juice 1 1/2 tsp fresh curry powder 1 tsp cayenne powder 3 cloves fresh garlic (with skin on) 1 tsp fresh ginger (leave skin on) 2-4 dates, pitted
Blend everything in the Vitamix or any other high-speed blender. Add water to thin it out if needed. Keep refrigerated until ready to use.
1 bunch dinosaur kale
Wash the kale, roll it up and chop it into thin strips. Place the kale in a salad bowl and dress up the salad with as much dressing, as you like. If using fresh tender kale, eat right away, if using mature kale, marinate this salad in the fridge for 1hour to overnight. Enjoy!
3. Temperature Rising Teas!
Yarrow, Licorice & Ginger Teas will raise your blood pressure leaving you feeling warmer inside. These powerful immune boosting herbs also slow down bacterial and viral replication keeping your immune system strong.
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Starting March 16th, Dr. Jen Stanley is offering a 100 hour I-ACT certification course. Now you can become a Certified Colon Hydrotherapist!
Here are the Top 3 Reasons why you should:
1. You can work for yourself, full or part-time!
2. You will be offering the gift of health to others!
3. You'll have the opportunity to collaborate with alternative health professionals!
Sign up for Dr. Stanley’s course to become an I-ACT certified colon hydrotherapist and learn how to run a successful practice, learn profitable marketing strategies and network with experienced professionals.
Email: firstname.lastname@example.org for application form and details of the program.
Download the Enrollment Agreement and Enrollment Application below:
Top 3 Skin Tips for 2015
1. Stay Hydrated this winter. Set a goal to drink 32 oz. of water before noon. We have a tendency to dehydrate in our sleep so drinking lots of water early in the day helps us feel energized, awake and improves the lymphatics of the skin.
2. 1-2 Tablespoons of Flaxseed, Borage, or Evening Primrose Oils daily. Essential fatty acids help prevent cracking and chapping of skin
3. Dry Skin Brush & Homemade Skin Scrubs. Dry skin brush first thing in the morning helps to improve circulation to the skin’s surface replacing dry flaky skin with healthy hydrated skin. Dry skin brush daily and add in this Natural Skin Scrub 1-2 times a week.
Natural Rejuvenating Skin Scrub Recipe
3 Tablespoons ground oatmeal
4 drops juniper berry essential oil
2 Tablespoons freshly squeezed lemon juice
Almond Scrub for Extra Dry Skin Recipe
8 Tablespoons almond meal
3-4 Tablespoons coconut, safflower, or sesame oil
Mix the ingredients in the recipe together. Apply all over the body in a circular motion while in the shower. Massage into the body for 1-3 minutes. Rinse with warm water then with cool. Pat dry.
If you make a larger batch then store in the fridge between uses. The recipe will last 10-14 days refrigerated.
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Many people carefully ten to the skin on their face, regularly exfoliating, cleansing, and moisturizing. But when’s the last time you tended to the skin on the rest of your body?
Your skin is your largest organ, after all, and there is one simple step you can add to your morning routine that can greatly improve its health - dry skin brushing.
I’m not only referring to your skin’s aesthetic appearance, either (although many would agree this is important too). The benefits of dry skin brushing go beyond skin deep, offering whole-body benefits to your health.
Skin Brushing: 7 Key Benefits
Your skin is a complex system made up of nerves, glands, and cell layers that, when healthy, serves as a buffer that helps protect your body from extreme temperatures and chemicals.
It also produces antibacterial substances to protect you from infection and enables your body to produce vitamin D when exposed to the sun. Your skin even contains densely packed nerve cells that act as messengers to your brain, making your skin a crucial part of your interactions with the world around you.
Another crucial role your skin plays is supporting optimal detoxification. But if your skin is overrun with toxins of dead skin cells, it will not be able to eliminate wastes from your body efficiently.
This is where dry skin brushing an be invaluable, not only in brushing off dead skin cells but also inactivating waste removable via your lymph nodes. Beyond this, dry skin brushing offers multiple BENEFITS including:
- Stimulating Your Lymphatic System
In your body, your lymphatic system is the system responsible for eliminating cellular waste products. Hundreds of miles of lymphatic tubules allow waste to be collected from your tissues and transported to your blood for elimination, a process referred to as lymphatic drainage.
When your lymphatic system is not working properly, waste and toxins can build up and make you sick. Lymphatic congestion is a major factor leading to inflammation and disease. By stimulating your lymphatic system and helping it release toxins, dry skin brushing is a powerful detoxification aid.
Dry skin brushing removes dead dry skin, improving appearance, clearing your clogged pores, and allowing your skin to “breathe.”
- Increasing Circulation
When you dry brush your skin, it increases circulation to your skin, which encourages the elimination of metabolic waste.
- Reducing Cellulite
Dry skin brushing may help to soften hard fat deposits below the skin while distributing fat deposits more evenly. This may help to diminish the appearances of cellulite.
Dry brushing is also said to help reduce cellulite by removing toxins that may break down connective tissue, although some believe the effect is temporary (and mostly a result of sin becoming more plump and swollen after brushing). The Huffington Post reported.
“When we’d heard dry skin brushing was an effective method for reducing cellulite, we knew we had to include it in our anti-cellulite road test. Sure enough, it was indeed one of the more successful ways to smooth away less-than-perfect spots on your legs.”
- Stress Relief
The act of dry brushing has been described as meditative (especially if you do it in a quiet space) and may reduce muscle tension, calm your mind, and relieve stress. Many compare it to a light whole-body massage.
- Improving Digestion and Kidney Function
Dry skin brushing may go even deeper, helping to support your digestion and organ function. According to one skin care and spa expert.
“…many naturopathic doctors use dry brushing to help with bloating because massaging the lymph nodes helps the body shed excess water and toxins. One of the immediate effects of dry brushing is smoother skin, but it can also help improve digestion, kidney function, and more.”
- It’s Invigorating!
Many people become “addicted” to dry skin brushing (in a good way) because it simply feels good. Along with glowing and tighter skin, regular dry skin brushers report feeling invigorated after a quick session.
Brushing: How to Do It First you’ll need a high-quality dry brush. Look for one with bristles made from natural materials. They should feel stiff but not overly so. Ideally choose a brush with a long handle so you can reach your entire back and other hard-to-reach spots.
Dry skin brushing should be done daily for best results, or even twice a day if you like. Try incorporating it into your normal daily routine, such as doing your brushing before your morning shower and then again after work (avoid doing it too close to bedtime, as it might leave you feeling energized).
When brushing, always brush toward your heart, which is best for circulation and your lymphatic system. You can brush your entire body (including the soles of your feet). Start at your feet and work your way up your legs to your arms, chest, back, and stomach. Avoid brushing your face (unless you have a special brush designed for this delicate skin), your genitals, or any areas with irritations or abrasions (including varicose veins).
The pressure you apply while brushing your skin should be firm but not painful (avoid “scrubbing”). Your skin should be pink after a session (not red or irritated) and you can brush for as long (or as little as you’d like. An average dry brushing session may last between two and 20 minutes.
The investment in dry skin brushing is small – you can find a high-quality brush for under $20 – but the pay-off is large. If you’ve never tried it you’re likely to be pleasantly surprised.
The following routine can help you remove excess flakes to reveal the glowing skin underneath:
- Use a dry body brush to get rid of flakes, stimulating your lymphatic system for a few minutes on your dry skin before getting wet.
- Avoid using soap or use the least amount possible, especially in winter or in dry climates, as this may promote and aggravate dry skin.
- Instead, apply a natural body scrub to exfoliate your skin (also apply this to your skin before getting wet, and choose one that also contains oil to moisturize)
- After your shower, apply a heavy natural body butter or naturally moisturizing oil (not mineral oil or baby oil) to help seal in moisture; coconut oil works well for this purpose.
Happy dry skin brushing!
[wpvideo JWaHd4Bg] Dr. Stanley’s Guided 5 Day Holiday Juice Fast
Fast Dates: December 8- 12, 2014
Format: Recipe ebook, Shopping list, Videos and Live Q&A Call
Location: Virtual (accessible to anyone who has internet!)
Course Price: $150.00
Our super successful 5 Day Juice Fast is now guided by Dr. Jen Stanley! We are pleased to invite you to join us December 8th.
Shed what has weighed you down, and reveal your most radiant self…truly the greatest gift you can give yourself this holiday season!
“I do a 5 day juice fast this time every year and I never get sick in the winter. This is the best way to boost your immune system, gain mental clarity, and restore a sense of emotional balance” Dr. Jen Stanley
A 5 day juice fast is the most powerful thing you can do to restructure your body and change your biochemistry. Let Dr. Stanley lead you on this transformational journey. You will be a whole new person, fully ready for the Holidays and beyond!
What our guided juice fast offers:
- You will receive thorough guidance around what’s needed for a successful fast
- What liquids to consume & in what quantities
- A collection of juice recipes specially selected to best support and facilitate your fast
- a shopping list to make getting ready a cinch
- How to best store your juices
- How to deal with hunger and social situations
- How to read & interpret your body’s shifts and signals throughout the fasting journey
- What props and practices to employ to maximize the benefits
- How to accentuate the fasting experience
- How to move through the fast gracefully, and with ease.
Benefit from the guidance of Dr. Stanley as well as:
- A recorded pre-fast instructional video with Dr. Stanley
- Access to a private video library with “how-to” support on managing your body’s shifts and signals during the fast, Qigong breathing techniques, how to skin brush, wash produce properly, which juicer yields the most juice, and many more helpful and supportive tips
- Bonus videos from Dr. Stanley, to offer you additional support in the first days
- A private Facebook group should you desire more handheld support and a forum to get your questions answered
- A 1 hour Q&A live group call hosted by Dr. Stanley for support and interpretation of what your body’s experiencing. Live Q&A Call will be on Wednesday Dec. 10th at 7:30pm
10% off if you cleanse with a friend! *email email@example.com
What a well executed 5 day juice fast can accomplish:
- Release of excess weight ,water & gas pressure
- Restore cells, tissues and bodily fluid to a strong, non-pathogenic state
- Strengthen and tighten the tissues
- Fine-tune your physique
- Strengthen the immune system
- Restore & regenerate the intestinal tract
- Alleviate chronic illness, and revitalize the organs
- Boost your digestive system
- Reveal glowing, youthful skin
- Elevate the perception through which you see yourself and the world!
- Expect to feel like a kid again, with sky rocketing energy and more creativity than you will know what to do with.
- Take advantage of the opportunity to be guided step by step through the most transformative 5 days of your life!